Speed Work March 18th

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Meet at Roe Park 6:00 p.m. Note - our work-out has changed from circuit/intervals to hill repeats. We are NOT meeting at the hill. We will meet at Roe Park and run to to the hill as part of our warm-up. 


Warm-up 1 mile
Plyometrics
Hill Repeats
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 Tuesday morning. 
  • Check the website and/orTwitter an hour before for any last minute updates concerning the run.

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!