Spring into Speed in 2013

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Speed work is included with membership in the PB run program. Non-members may purchase speed work sessions separately. For details contact us at kcrunning@hotmail.com.

Speed work starts a few weeks into the session after a base level of fitness is built. All levels of runners can benefit. Speed training develops improved running form, efficiency, power, raises anaerobic threshold, and trains fast twitch muscle fibers.

Speed work sessions are a great time to get 1:1 time with Coach Amy and running form advice! After a mile warm-up, Coach Amy leads runners in plyometrics. Speed work is concluded with a 1 mile cool down. Water is provided, but runners are encouraged to bring their own sports drink if needed.

Depending upon training goals, speed work may include:
  • Intervals
  • Hill repeats
  • Plyometrics
  • Pace runs
  • Fartleks
Spring 2013 Speed:
Thirteen speed work sessions are included this spring! Work outs will alternate between hill repeats and intervals. We will meet Wednesday evenings at 6:00 p.m., March 6-May 29th. Intervals meet at Roe Park. Hill repeats meet on the SW corner of Indian Creek Dr. and Nall. Refer to your PB speed work training plan for your specific workout.

Lincoln?

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Going to Lincoln???
If you were one of the lucky few to register in time and plan to join us on the group trip, let us know so you can be included in the e-mail loop as we make plans for the group van, dinner etc. If you have not secured your hotel, let us know ASAP as all extra reserved rooms will be cancelled in the next week or two. If you have running buddies that are going to Lincoln and need a training group this spring recruit them and get a discount on your spring membership. Contact us: kcrunning@hotmail.com




Off Season Strength Training

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The holidays are no time for slackin' and the off-season is a great time to squeeze in some strengthening. Burn extra calories so you can partake in holiday goodies AND build a strong running bod for the 2013 season. Coach Amy will lead you in circuit on Sunday evenings, barre on Tuesday evening and Friday mornings. All classes are on except Tuesday barre on Christmas Day and New Year's Day. Check the Sport+Spine website for the full class schedule. Wednesday is the last day for the Living Social Deal which is a steal!

Spring 2013 Races

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The Spring 2013 season is coming SOON! We will be supporting the races listed below. Click on the links for more information and to register for each of the races. Not running one of these races? Other training schedules can be accommodated. Please inquire at kcrunning@hotmail.com. Go here to register for Personal Best Spring 2013.

Rock the Parkway: April 13th











Garmin Full and Half Marathon: April 20th

Lincoln Half and Full Marathon: May 5
 
Running with the Cows: May 11
 Hospital Hill: June 1