Saturday, Feb. 8 Long Run

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Meet at Shawnee Mission North High School at 7:00 a.m. Our course will be set up for 14 miles. We've had many successful snowy runs at SMNHS in the past, so unless the course is iced over, the run will be on.

At this point in the season our goal is to run a portion of our long runs at goal race pace. Read in your handbook Explanation of Schedules - Weekly Runs Detailed for more information. It may not be possible to run at goal race pace this weekend as it is best to shorten your stride and slow your pace in the snow. If there is a significant amount of accumulation, you may need to consider shortening your planned distance for Saturday as well.

Please check the website Saturday morning before heading out. If the course is not safe, our goal is to announce a cancellation by 6:00 a.m. You can also follow us on Twitter @personalbestkc.

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.