Long Run Details January 11th

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Break out of your winter hibernation!
Shake out those dusty running tights and neck gators and get ready for the first run of PB's Spring 2014 session. We will meet at Sport+Spine. Course will be set up for 10 miles.

6:30 a.m. - new member orientation
7:00 a.m. - start time

Currently the weather forecast for our run calls for a balmy 30-40 degrees, but could change. Please remember that if the effective temperature is below zero degrees or course conditions are unsafe, we will cancel the run. Be sure to check the website one hour before the scehduled run or follow us on Twitter @personalbestkc for last minute updates.

To minimize delays at the first run, please register and submit your membership application prior to the run. A signed membership application is required prior to participation. PB now accepts payment through Paypal.  Register here.

Happy New Year PB Family!

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That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road. And when I got there, I thought maybe I'd run to the end of town...I ran clear to the ocean. And when I got there, I figured, since I'd gone this far, I might as well turn around, just keep on going. -Forrest Gump.

Here is to a new year of running in 2014. May it be your most successful! 

Spring into Speed Work with PB 2014

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Speed work starts a few weeks into the session after a base level of fitness is built. All levels of runners will benefit. Speed training improves running economy and fatigue resistance and raises anaerobic threshold and maximal running velocity.

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 plyometric drills. Speed work is concluded with a mile cool down. Water is provided, but runners are encouraged to bring their own sports drink if needed.

Successful speed training depends upon variety and may include:
  • Intervals at lactate threshold
  • Hill repeats and drills
  • Barefoot running drills
  • Running specific circuit training
  • Supersets
Membership in PB Fall 2014 includes twelve speed sessions. We will meet Tuesday evenings. Sessions begin Aug. 19th and conclude on Nov. 4th. Speed sessions meet at Roe Park at 103rd and Nall with the exception of hill work which starts at the SW corner of Indian Creek Dr. and Nall. Refer to your PB member packet for more information.