Winter Mileage Goals for Spring Races

Winter is here! Time to start planning for your winter training and spring races. Look at the chart below for long run distance and total weekly mileage (TWM) goals for various spring races. This is where you should be prior to the start of the Winter/Spring program on Jan. 22.

Race	Long Run	TWM
Rock the Parkway Half	7-10m	21-28m
Go St. Louis Half	6-9m	19-28m
Go St. Louis Full	12-16m	24-43m
OZ Full/Boston	12-14m	26-45m
OZ/Lawrence Half	5-8m	17-25m
Lincoln/Flying Pig Full	8-10m	22-41m
Lincoln/Flying Pig Half	4-5m	15-20m
Hospital Hill Half	3-4m	6-16m

Lower ranges are for novice runners and higher ranges are for experienced runners. Remember, in preparation for the season, you should increase your TWM no more then 5-10% per week. Novice runners should follow 5%.

Training Schedules will be provided to members only. Join Us!

Members, if you need help with your off season training schedule in order to be ready for the start of the season, contact coach Amy.

Congratulations Gobbler Grind Runners!

Congrats to Mike Beaven for completing the Gobbler Grind marathon and to Kim Axtell, Tricia Schell and Amy Rand who ran the half. Way to go!

Reminder FREE Informal Runs Start Dec. 4

For information on our free off season runs click here.

Thank You Gobbler Volunteers

Dawn J., Howie, Rachel and Dave R. (not pictured) spent their Sunday hosting the Personal Best aid station at Gobbler Grind! They cheered the runners and served GU and drinks. Rumor has it, they were the best aid station on the course. Way to go volunteers and many thanks!

Vote for the 2011 Spring Group Trip

Can't wait for the next group trip?

Vote for the marathon you most want to do with the group! Send your choice to kcrunning@hotmail.com.

Keep in mind that the group trip for fall 2011 will most likely be the inaugural St. Louis Rock and Roll marathon, Oct. 23, 2011.

Choices for spring 2011:

Flying Pig May 1, 2011 in Cincinnati, OH
Go St.Louis April 10, 2011 in St. Louis, MO
Lincoln May 1, 2011 in Lincoln, NE

Congratulations Tulsa Runners!

Fifteen Personal Best runners headed out to Tulsa this weekend and braved the wind, heat and hills of the half and full marathon.

Congratulations to all who ran regardless of time or whether you met your goals for the day. Finishing is always something to be proud of. Chris P., Dan, Ryan, Aaron, Grace, and Laine all set personal records - way to go!

Thank you Cris Snooks for organizing our trip

Stay tuned for announcements on our official group trip for spring 2011.
Go to Home and scroll down for info on Laine's big win!