Saturday Long Run August 10th

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This Saturday is the first run of the Fall 2013 PB session and it's a Meet and Greet! Your task is to meet someone new on this run and record on the check-in-sheet your new pal's name and their answer to this question: "Who is your ideal seat mate on a plane?"

Run starts promptly at 6:30 a.m. Be sure to arrive by 6:15 a.m. if you need to pick up your packet. We will not have dynamic stretching this Saturday so plan to warm up on your own. The course will be set up for 16 miles (8 out and back). Sport and Spine will be open for bathrooms before the run but may be locked when you return.

New members who were unable to attend orientation last Saturday, be sure to look through the run cancellation policy which can be found in Members Only on the website and go through your packet carefully. Contact Coach Amy with any questions kcrunning@hotmail.com.

Packet Pick UP this Saturday

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PB Fall 2013 kicks off this Saturday with packet pick-up and our last FREE summer training run. We hope EVERYONE can join us. This is a chance to meet new runners, reconnect with returning friends and chat with Coach Amy.

6:30 a.m.
Final FREE summer training run (course set for up to 10 miles).

8:00 a.m.
Sport and Spine open to use restrooms/locker rooms.

8:30 a.m.
Breakfast
Pay fees and register (if you haven't already)
Pick up packet
Sign up for clinics
Sign up for RunFIT screenings

9:00 a.m
New member orientation

Training Schedules are UP!

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Fall 2013 long run and speed work training schedules are UP. Training schedules are available to members only. The password for this season was sent to all who registered and can be found on the Welcome Page of the PB packet. Packet pick-up is this Saturday, August 3rd at 8:30 a.m. at Sport+Spine.

Be sure to read the Explanation of Schedules before you choose a schedule.

Please contact Coach Amy for a modification in schedule if:
  • you are not running within 10% of the total weekly mileage or within 2 miles of the long run distance for the first week. This is crucial to avoiding injury.
  • you are not using a PB schedule and your long runs do not coordinate well with the long run schedule for the fall session.
  • there is a not a training schedule for your race. 

Not a member? It's not too late to join us.

Speed Work Time for Chicago Marathon Runners

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Chicago marathon folks! Assuming you have base mileage built, it is time to start speed work this week. Official PB speed training sessions do not start until August 14th so grab a training buddy and head out to a track or trail. Speed work schedules are posted in Members Only. Look in your inbox for this season's password. If you have questions, please contact Coach Amy kcrunning@hotmail.com.

Get Informed and Run Successfully

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An informed runner is a successful athlete. This fall PB clinics will follow Sunday strength class and include dinner! Strength class is optional but we hope you will give it a try. Mark your calendars and sign up at packet pick-up or RSVP kcrunning@hotmail.com.









Runner's 101
Sunday, August 25th
Coach Amy will review the basics of training for a half or full marathon. This clinic is great for all runners and highly recommend for those new to Personal Best or new to running long distances. Dinner includes D'Bronx pizza slice (they are huge) and side house salad with bottled water.








Injury Prevention and Treatment
Sunday, September 15th    
Learn how to prevent running injuries. Coach Amy, licensed physical therapist, will share the secrets to avoiding running injury as well as early recognition and treatment of the occasional and inevitable running “boo-boo" before it becomes a "thing!” Dinner includes Jimmy Johns gourmet box lunch with bottled water.

Schedule
Strength Class 5:30-6:30 p.m. (optional).
Dinner and Clinic 6:45-8:00 p.m.
Location: Sport+Spine, 105th and Marty.

Fees
Clinics are FREE to PB members
Dinner $10.00
Class $15.00 drop in for those without a class package
RSVP required – kcrunning@hotmail.com