Spring 2012 Registration Open - Fees go up Jan.1

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NEW Membership Application

Returning Membership Application

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Registration Fees Spring 2012 Returning/New

By December 31, 2011: $170.00/$185.00

Packet Pick-Up (TBA): $180.00/$195.00

Late registration: $190.00/$205.00

Discounts

Students 50% discount

10% off for every friend you refer that joins the spring session!

Volunteer discounts (inquire at kcrunning@hotmail.com)

Send your application and membership fee to:

Personal Best Running and Fitness

c/o Amy Parkerson-Mitchell

6608 W. 102nd Street

Overland Park, KS 66212

Please note, membership is limited in order to maintain personalized coaching for all.

Strength Training

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Building Lean Muscle
A strong core, from your shoulders to your hips, and good flexibility improves your running efficiency and power. It also reduces injury risk. The staff at Sport+Spine will lead you in functional strength training classes that are designed to do just that! Several packages are available, see their website at sportspinekc.com for more on classes, schedules, and packages. The following classes are good for the endurance athlete:

Yoga for Athletes by Ashley Simmons
Light Core 10:00 a.m. by Drew Dischenger or Laura Lund
Barre and Core by Coach Amy

PB Boot Camp Details

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Lose weight, gain long, lean muscles and core strength and increase speed and endurance with a 22-week program that includes PB's spring running program, strength training classes and nutritional counseling with a registered dietician.

Nutrition
Knowing how many calories to eat and what kinds of foods to eat when training can be confusing. You must eat enough of the right kinds of foods to build muscle and supply energy for training. And, if you want to lose weight as well, this can be really tricky! Sherise will guide you for 22 weeks through two class sessions, five Foody Fact newsletters and a weekly review of your daily food diary with feedback and suggestions. The first class in tentatively scheduled for January 14th and the second will occur a few weeks into camp.

Building Lean Muscle
Lean muscle mass increases your metabolism. A strong core, which includes muscles from your shoulders to your hips, and good flexibility improves your running efficiency and strength. It also reduces injury. The staff at Sport+Spine will lead you in classes that are designed to do just that! Boot Camp includes three months of unlimited classes at Sport+Spine starting March-May. Options include yoga for athletes, barre and core classes. Two classes or more (at least one targeting core) per week is recommended to achieve best results.

Class Schedule
Mondays 6:00 p.m. Yoga for Athletes by Ashley Simmons
Tuesdays/Thursdays Light Core 10:00 a.m. by Drew Dischenger or Laura Lund
Wednesdays 6:30 p.m. Barre by Amy Parkerson-Mitchell
Sundays 5:30 p.m. Core by Amy Parkerson-Mitchell

Build Endurance and Speed
Coach Amy will provide you with a personalized training schedule that will help you prepare for a late spring race whether it is a 5K, 10K, half or full marathon. Hospital Hill is the target, but other races will be accommodated. You get all the benefits of PB membership. We will meet Saturday mornings (January 21st - May 26th) for long runs (locations vary) and Wednesday evenings (March-May) for speed work at Roe Park at 103rd and Roe in Overland Park.

The fun starts January 14th with the first nutrition class and calculation of your lean muscle mass and ends June 16th with a final calculation of your lean muscle mass for comparison.

The price for five months of personalized training, personalized nutrition counseling and group strengthening is $680.00. You may pay monthly for $20.00 extra at $140.00/month. Not much more than a gym membership and you get so much more!

Boot Camp is limited to a small group, contact us kcrunning@hotmail.com with questions and/or to be added to the list.

Injury Prevention

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The biggest contributor to running injuries is not the running shoe, although many of us who suffer from overuse injuries wish it were so. It would be nice if we could simply buy new shoes and be off and running healthy again.

Sometimes shoes are a factor, especially if you make a sudden change to a very different kind of shoe without a transition period, but more often then not, it is something a bit more complicated and often times a combination of things.

The three biggest contributors to overuse running injuries are:
  • Training errors
  • Faulty biomechanics
  • Imbalances in strength and flexibility.
Once you sustain a running injury, you are at a high risk for re-injury, so prevention is key!
Injury Prevention Suggestions:
  • Train with a certified running coach with sound training programs that can be personalized to meet your specific needs.
  • Attend a Runner's 101 clinic hosted by a certified coach to learn more about safe training.
  • Have your running form assessed by a physical therapist who is trained to analyze running biomechanics and uses video analysis.
  • Have your strength, flexibility and movement assessed by a physical therapist.
  • Take strength training classes or 1:1 performance training to address weaknesses or dysfunctional movement patterns - preferably taught by a qualified professional who understands running.
Coach Amy is a certified running coach and licensed physical therapist who is also a runner! She is able to offer all of the above injury prevention services through Personal Best Running and Fitness and as a physical therapist at Sport+Spine.
For run programs, coaching and clinic information contact us at: kcrunning@hotmail.com.
For more information on running form analysis, strength and flexibility testing, strength training classes or 1:1 performance training: amy@sportspinekc.com.
If you are currently injured, Amy is seeing patients at Sport+Spine and now takes most insurance providers. Click here for more information about physical therapy for injured runners.

Run Lit 2011

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Front Row: Kami, Erica,Allison, Coach Amy, and Lisa.
Back Row: Charity, Brett and Santa
Not Pictured: Michelle Scott (thanks for taking the photo Michelle)

We spread holiday cheer to the locals as we jogged through Brookside and along Ward Parkway all lit up (OK some of us didn't have working lights, darned batteries). Drinks and dinner at Charlie Hoopers followed. Santa (a.k.a. Cris Snooks) joined us this year! The weather was great, the company even better.