Margarita Madness Run this Thursday

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Join us for a fun run followed by margaritas at the Fox and Hound at 103rd and Metcalf. Thursday, May 19th at 6:30 p.m. Note the change of date from your membership packet. We will be set up for 5 miles, but you can run as little or as much as you like.

Wear your favorite hat, tiara, head band, beanie or ball cap. Runner with the best head wear gets free drinks!

Got buddies that are on the fence about joining a running group? Bring them along for the fun!

Please RSVP to kcrunning@hotmail.com

May 14th Long Run Details

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A few of us have borrowed the facilities at McD this season for just that purpose, perhaps to the detriment of the diners!

We are meeting at the Brookside tennis courts at 6:30 a.m. this Saturday and will be set up for a total of 14m. Join us at Sharps for breakfast after the run. Sharps is on the NE corner of 63rd and Brookside across from the parking lot of the tennis courts.

For this week's map click here.

Looking ahead to the coming week:
  • Tuesday - hill repeats
  • Thursday - Margarita Madness Fun Run
  • Friday - lean muscle mass recheck

Lean Muscle Mass Recheck

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The end of the Winter/Spring season is fast approaching and its time to squeeze some fat! For those of you who received a fitness assessment back in January, it is time to recalculate your lean muscle mass and compare the before and after. A few spots may be available for those wanting a first time base line check. Please inquire.

Coach Amy will be available for re-checks at Metro Walk and Run on Friday, May 20th. Appointments are available in 10 min. increments starting at 7:00 p.m. until 8:30 p.m. Contact us with your preferred time.

Ladies should wear a sports bra.

End of Season Party - Mark Your Calendar!

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Whether your goals were to stay fit, run your first marathon or half, BQ or hit a PR this season, come celebrate your training efforts and those of your PB family at the end of season party on June 5th from 1:30-3:30 p.m. at Pizza Shoppe at 95th and Nall in the Trailridge shopping center.

Pizza, salad, soft drinks, beer, prizes and awards provided by Personal Best!

Intervals Cancelled Due to Heat Advisory

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photo by alycat

To0 HOT! Live to run another day.

The national weather service has issued a heat advisory for Johnson County this afternoon. The sudden increase in high temperatures combined with high humidity after relatively cool temperatures over the last few weeks put us at a high risk for heat related stress and illness. This is particularly dangerous for those who are participating in strenuous activities such as interval running.

If we'd been adapting to these temperatures over several weeks, we would likely be able to run with a decreased pace and longer recovery times, but we have not yet acclimated to these conditions. I encourage you to get out tomorrow or Thursday morning or afternoon/evening to get in your speed work as the weather service predicts cooler temperatures.

HH runners, your schedule is incorrect in the packet. The correct schedule is 2X400, 4X800, 2X400 with our usual warm-up and cool down. If you cannot fit in repeats, a nice alternative is a 3m tempo run with a mile warm-up and cool down. Contact Amy if you have any questions about your work out.

Intervals May 10th

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photo by Joe Shlabotnick

Get your SPEED on! Hospital Hill runners, you've got three weeks of sharpening left and its not too late to get started.

Join us for intervals @ 5:30 p.m., Roe Park. Check your training schedule for details on your workout.

Those recovering from races, you can join us for a walk, short run or cruise intervals around the park. Caution: your work out depends upon when you raced. See coach Amy with questions.