Variety is the Spice of Running Life

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Ever become a slave to that one running route? You know who you are...You could probably run it in your sleep. Truly! Your muscles know it by heart and you are probably quite good at it. It is important to run varied routes/courses to improve strength, avoid injury, mental burn out and adaptation. PB long run routes change every weekend to keep you body guessing and start locations move every two or three weekends to keep your mental status sane.

PB long run courses are out and back so you can run as far or as short as your schedule or body dictates that day! Course distance varies  from ten to twenty-two miles depending upon the training schedules.

PB's Spring 2013 session is COMING SOON and includes 18 long runs: Saturdays, Jan 26-May 25th. See membership packet for distances, start times and locations. Not yet a member? Join us! Click here for Spring 2013 supported races.

Long runs include:
  • Dynamic stretching led by Coach Amy 15 min. before run start
  • Aid stations every two miles (Powerade, water, food and other supplies)
  • Flagged and marked courses - never the same course twice
  • Printed maps
  • Start locations in and around KC
  • Friendly and supportive runners of all shapes, sizes and speeds

Dynamic Stretching Returns

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Personal Best Running and Fitness is unique in that it is the only running group in KC with a certified running coach that is also a licensed physical therapist specializing in the evaluation, diagnosis, prevention and treatment of running injuries. Coach Amy has created dynamic stretching routines especially for runners and leads PB members in safe and appropriate stretches prior to Saturday long runs. Not a member? Join Us. 

Dynamic stretches are slow and controlled movements performed within a comfortable available range. Studies have shown that static stretches, long term holds at end range, prior to running increases risk of injury and decreases running economy. Dynamic stretching is preferable as it decreases risk of injury and may enhance performance.

If you'd like Coach Amy to come speak to your running group about dynamic stretching, contact us at kcrunning@hotmail.com.

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