Enjoy a Snow Run

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Let it SNOW!

The forecast calls for snow and more snow, but a snowy day doesn't necessitate an indoor run. The most peaceful run I've ever experienced was a snow run along the Indian Creek Trail - it was just me, the snow and the occasional woodland creature. My footprints were the first to leave a mark. The only sounds were those of the forest and the crunch of my shoes. The reflection of the light created a surreal winter wonderland.

If conditions are icy and footing is dangerous, then it's best to opt out or run indoors. But not all snow is slippery. If you can get decent traction, it's a shame to miss a good run in the white stuff. Yak Trax can help with traction, but are not necessary. To safely run in the snow:
  • Slow your pace
  • Shorten your stride
  • Decrease your planned distance 

Happy Snow Running!

It's February! What?

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What NOT to Wear
This Saturday's run is February 1st and our spring races are just ahead, especially Rock the Parkway.

This month we continue to build mileage and mid month, weather depending, we kick off speed work sessions with a half mile time trial to determine lactate threshold and training paces.

Our long run this Saturday is at Shawnee Mission North High School. Start time is 7:00 a.m. We will be set up for 10 miles with group breakfast at RJ's following the run at 8:45 a.m. Please RSVP by Thursday for breakfast so we can give RJ"s a head count on Friday.

Winter Running Gear Tips:
  • Layer with breathable, water wicking materials and a wind resistant outer layer, preferably one that is reflective as we still start in the dark on most mornings.
  • Insert hand warmer's in your gloves. You can find these at local sporting good stores.
  • Layer two pairs of gloves - an outer layer wind resistant mitten works wonders. 
  • Invest in a few good pairs of running socks. There are a variety out there and the wool work wonders for cold piggies. 
  • Avoid cottons that don't breath well and absorb sweat. 
  • Make or purchase a fleece neck gator. They can protect your face from the wind. 
  • Trap warmth in with a hat or hood. We lose most of our heat from our head.
  • Consider Yak Trax for the snow - and only in the snow! You can find these at running shoe stores and on-line. 

What is YOUR Goal this Week?

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Take some time to reflect on your running goals this week. You should have a solid training plan to meet your spring running goals. If you haven't already:
  1. Read through the PB member packet and make sure you understand the training principles. Please contact Coach Amy if you have not received the members password or the packet.
  2. Choose your training plan and check that you are on target with total weekly mileage and long run distance. If not get in touch with Coach Amy right away for modifications to your plan. 
  3. If you've chosen a race or training plan that does not line up well with the PB long run schedule, contact Coach Amy. She can modify your plan to fit! 
  4. Schedule a free 15 minute screening with Coach Amy. This quick screen will help identify stability of mobility deficits that could impact your success or cause injury. Also available is a lean muscle mass assessment.
  5. Choose your cross training and strengthening activities. We recommend Coach Amy's strength classes held Wednesday nights, Friday mornings and Sunday nights.
Contact Coach Amy HERE. 

This week, we continue to build base mileage. Our long run this Saturday starts from Foos. We will be set up for 12 miles. Run starts at 7:00 a.m. If inclement weather is forecast, remember to check the website one hour before our planned run for updates. You can also receive instant updates via Twitter @personalbestkc.