Functional Movement Screening for Runners

Functional Movement Screenings will be held on Sunday, August 26th by appointment at Sport+Spine. For an appointment, contact Coach Amy at kcrunning@hotmail.com. They are included FREE with membership! For more details on screenings go here.

August 4th Long Run

Our first run of the Fall season is this Saturday, August 4th! We will meet at Sport+Spine, 105th and Marty. Run starts at 6:00 a.m. to beat the heat. The course will be set up for 16 miles. Doors open at 5:45 a.m. for restrooms and for those that want to join in a pre-running dynamic stretch routine led by Coach Amy. All members new and returning must have a membership application signed prior to the start of the run. Please come to packet pick-up on Friday evening to register if you haven't already so we can start the run on time.

Packet Pick UP this Friday 6-7 p.m.

Packet pick up is 6:00-7:00 p.m. on Friday, August 3rd at Sport+Spine. Swing by to pick up your packet and your shirt (if you pre-ordered)! New member orientation starts at 6:30 p.m. Haven't yet registered? Join Us.

Running Tutu!

1-2-3-4-5-6-7-8! Runnin' in a tutu looks so GREAT! Spectators cheer for you and this can add a spring to your step. Sarah Brumfield of Sport+Spine is making these tutu's for runners. $30.00 for one color, $40 for specialized orders. If you are interested, let us know at kcrunning@hotmail.com.

LT Testing this Fall

I've got that burnin' feelin', ohhhh that burnin' feelin'...

The burning sensation you feel in your muscles during a fast or long run is caused by lactic acid. It can inhibit muscle contraction and energy production causing slow running speed and fatigue. Not something you want at mile 22.

To improve endurance, fitness and/or speed it is helpful to know at what intensity to push yourself in training runs - and it is different for different people. It is dependent on genetics, fitness level and experience. Knowing your lactate threshold (LT) can help.

LT is the point at which lactic acid begins to build up in the blood. Knowing your heart rate and/or running speed at that point is important in endurance training. It gives you and your coach a tangible number that can guide your training. Training effectively with LT causes changes in the skeletal muscle allowing it to more effectively produce energy. Coach Amy's training regimens take into account LT for those who want to use it.

There are several ways to calculate your lactate threshold (LT). The most accurate way is with a VO2 max test. A less accurate yet effective way to calculate LT is with a time trial.

This fall PB will be taking a field trip to KU's REACH lab for testing! The cost is $100.00 per participant. Appointments are about 60-90 minutes in length. We will be scheduling these for August. If you are interested, please contact us at kcrunning@hotmail.com ASAP.

For those who prefer not to participate in VO2 max testing, a 30 minute time trial will be conducted on Wednesday, August 29th at Sport and Spine, by appointment starting at 6:30 p.m. To schedule, contact us as kcrunning@hotmail.com.  

Nutrition Clinic with Sally Berry August 30th

Mark your calendars! Sally Berry, a certified sports nutritionist and runner, is coming to share her wealth of knowledge with PB! Learn more about when and with what to fuel your body for races and for training, how to prevent gut issues and cramping and many other nutritional nuggets that will help you look, feel and train your best. PB will provide a healthy snack.

Thursday, August 30th, 6:30-7:30 p.m. 
Tentative location: Sport+Spine, 105th and Marty
Registration $5.00 before August 23rd

To secure your spot, send your check and running nutrition questions to:
Personal Best  
6608 W. 102 Street
Overland Park, KS 66212