August 6th Long Run Details

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Are you ready for PB Fall???

Our first long run of the season is this Saturday, August 6th!

We are meeting at Metro Walk and Run on the SW corner of 95th and Metcalf. Run starts at 6:00 a.m. Please arrive 15 minutes early if you were unable to attend packet pick-up.

We will be set up for 18 miles. Click here for a copy of course map. This is our Meet and Greet run. Your mission is to meet someone new and come back to home base with information about your new buddy!

With the extreme heat, please take care to listen to your body and watch your buddies for heat related illness. Slow down your pace and consider shortening your distance. Please note that according to our cancellation policy, if the heat index exceeds 100 during the run, we will cut the run short. See members only for PB Safety and Emergency Procedures and Weather Cancellation Policy.

Speed Work Program Fall 2011

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photo by esbjorn 2
Speed work is included with membership in the PB run program. Non-members may purchase Fall 2011 speed work sessions for $120.00. 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 2011 Speed work sessions are held on Tuesday evenings.
August 23rd - September 27th at 6:00 p.m. Roe Park
October 4 - November 1st at 5:30 p.m. Franklin Park

Members - this link has the speed work program details from your packet.

Training Schedules Fall 2011

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Runners come in all shapes, sizes and speeds and much of this has to do with genetics. But luckily, training does help. The effects of training are different for each individual. One schedule may work better for your friend then it does for you.

Fortunately, there are many different training schedules that are successful in preparing runners for the demands of a half or full marathon. Personal Best is offering two different plans: Personal Best Vision and Personal Best Zone. Both schedules are acceptable for the novice to intermediate recreational runner and can be modified for the advanced competitive athlete. Either schedule is suitable whether your goal is to complete a half or full marathon for the first time, PR or qualify for Boston.

Last year the Vision and Zone schedules were presented in a calendar format separate from one another. This season, the two schedules appear on the same chart and differ only in the long run mileage.

Which one you choose is personal preference. Read the explanation of schedules before you make your choice. Click here for an explanation of the schedules and considerations to keep in mind.

Go forth and train!