PBers Runnin' the Strip are Staying at The Palazzo Las Vegas

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PB runners are staying three nights at...The Palazzo Las Vegas. Book your reservation through the Rock'n'Roll Vegas Marathon website for the discounted marathon rate. We recommend you do this ASAP. It is 2.5 miles from the start/finish and the Expo is on site. For a less expensive alternative nearby try Harrah's. At the time of this posting, a three night stay (check in Friday and check out Monday) at Palazzo is $560.00 and Harrah's is $319.00. These quotes include resort fees.

Building Summer Mileage Crucial for Early Fall Marathons

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Don't Leave your Running Shoes Hangin' this Summer
Summer is here! Start planning for your fall races. Look at the chart below for long run distance and total weekly mileage (TWM) goals for various fall races. This is where you should be the week prior to the start of the fall program on August 4th. Need a group to run with? PB is offering FREE summer runs June-July. Click here for details.

Following recovery from your spring races, it is important to begin your base building gradually over the summer months particularly if you are planning for an early fall race like Chicago or Kansas City. I've had runners show up at the beginning of the fall season without a proper base and while there is some flexibility with training schedules and goals, sadly there is no way to safely make up too much lost mileage.

Base building refers to your total weekly mileage and your long run distance. The most common cause of running injuries result from training errors, one of which is "too much too soon" and it is easily prevented with the use of good training principles. Increases in TWM should not exceed 5-10%, and long run increases by only 1-2 miles per week. Down weeks should be built in about every 2 weeks. Runs should be long and slow; no speed work.

Race Long Run TWM
Chgo/Twin 16m 35-45m
KC Half 6-10m 25-30m
KC Full 14-16m 30-45m
NY 12-14m 25-40m
Gobbler/Vegas Half 5-6m 20-25m
Gobbler/Vegas Full 10-12m 25-40m

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%.

PB Members
Training Schedules will be provided to members only. Don't see your race? No worries, coach Amy will create a schedule for you! If you need help with your off season training schedule in order to be ready for the start of the season, contact coach Amy: kcrunning@hotmail.com.

Wed Night Run to Celebrate National Running Day

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MARA is hosting a run to celebrate National Running Day on June 6th. They want to bring together all of the different groups in KC to celebrate the RUN! Let's make a good showing for PB. Wear your PB gear: hat and/or shirts!

Grandma runners - we can do a few pick ups/fartleks during the run and this will be in lieu of our interval workout. 

Register Here.

Meet at the Brooksider Bar and Grill in Brookside at 6:30 p.m. for an aid supported group run along the Trolley Run, followed by socializing at The Brooksider. 

$5 includes the group run & a commemorative t-shirt
$10 includes the group run, the commemorative  t-shirt, and a coupon towards dinner at The Brooksider for the 6th of June.

Knowing when to QUIT

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Click here for Coach Amy's Tips on Running in the Heat.
 Sometimes it's hard to listen to your body. Type A runners are some of the worst at doing so - even the experienced ones who know better, even coaches.

Yesterday I planned to run my last 20 mile training before the Grandma's marathon. Despite our early start, we were subjected to warm temperatures and high humidity. By mile eight I began to slow down my pace as was appropriate for the conditions. At the ten mile aid station, I was nauseous and had goose bumps. I knew that this was the beginning stages of heat illness, but still I struggled with the making the right choice to quit. The mental ramifications of quitting a training run can haunt you on race day. You know that voice inside your head saying, "But you didn't do all your 20's. Remember that day you quit? You can't finish this marathon...?"

Physical risks can and often do far outweigh the mental ones. Fortunately my buddies asked me, "Coach, what would you tell one of us if we had those symptoms?" After a mental war, I squashed down my inner voice and listened to my body: I quit! I spent the rest of the day disappointed, sick and recovering from dehydration and heat illness but today, I was able to bounce back and run a strong ten mile run. I lived to run another day. 

How you respond to heat may or may not be the same as your running partner. Why is it that one seemingly fit runner next to you in a race under the same weather conditions with the same aid stations is suffering from heat stroke: pasty white, seizing and not sweating while you just feel overly hot? There are many factors that effect how you respond to heat and some of them include hydration level, medications, and acclimatization.  Click here for Coach Amy's Tips on Running in the Heat.