March 15th Group Run

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Down, down, down! Down weeks are a critical part of your training. They are important for recovery and preventing burn out. Your total weekly mileage and your long run should be less than it has been the last few weeks.

This Saturday we are out in Shawnee for a 10 miler (Shawnee Mission Pkwy and Lackman). Start time is 7:00 a.m.

We've had a good turn out for speed sessions on Tuesday nights. It is a tough work out but the results are amazing. This week's speed includes intervals mixed with circuit training. Don't miss out!

Lactate Stackers on Tuesday

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Meet at Roe Park at 6:00 p.m. Tuesday, March 11th. 

 Our workout: 
Special warm-up
8 lactate stackers 
1 mile cool down

 There are changes to the format and logisits of speed work sessions this season. Here is what you need to know:
  • Bring your own water and/or sports drink. PB will no longer be supplying it at speed work sessions. 
  • Bring a stop watch, Garmin or other timing device with you.
  • Be on time - warm-up before hand is crucial.
  • RSVP kcrunning@hotmail.com by Tuesday morning. 
  • Check the website and/orTwitter an hour before for any last minute updates concerning the run.