Spring Recovery and Fall Planning Check-list

/

As the spring season comes to a close and your are bissfully recovering from yet another awesome spring session, it is time to begin planning for fall. Here is our check-list:
  1. Restore muscle tissue tension, movement and function.
  2. Choose and register for a fall race. 
  3. Put together your summer training plan.
  4. Attend PB Free Summer Runs
  5. Register for the 2014 Fall PB run session.
Restore muscle tissue tension, texture, movement and function
with some Active Release Therapy, massage, running specific strengthening and/or yoga. Consider a monthly membership at Sport and Spine. Membership is $85.00/mo. and includes:
  • One FREE hour long massage with Liz or a FREE 45 min. session of PT with Amy (includes ART)
  • 10% off cash pay PT sessions with Amy 
  • Unlimited classes: core classes, barre, Sunday circuit and yoga.
  • Special June promo: buy one June membership and get a June FREE class pass for a friend!
Choose and register for a fall race.
Popular fall races fill quickly and can catch you by surprise with a SOLD OUT - especially half marathons. We are considering the Anthem Richmond Marathon and Half on November 15th for our group trip. This marathon is ranked the best small town marathon in North America by Active.com. Registration is open now and rates go up after June 30th. e-mail us your input ASAP. 

Create your summer training plan.
This should include recovery running following the fall season and slowly building mileage towards your fall race as well as strengthening. Need help with your weekly summer training plan? Consult with Coach Amy - plan is $45.00 for 2014 Spring PB runners. $50.00 for all other runners.

Attend FREE PB Summer Runs.
Summer runs are tentatively scheduled for June 14 - August 9.  Runs will start at Sport and Spine in June and August and Sports Medicine and Metro Running in July. Contact Doug Stinson if you'd like to be including on the e-mail list.

Register for the Fall 2014 PB session.
Our session starts August 16th. Registration will start in June. Stay tuned for announcements. 




PB Update - Party, HH, Speed and Long Run Deets

/


Save the Date!
Our end of season party IS on June 8th - details TBA. All current members will receive an e-vite.

Hospitall Hill 2014
Let us know if you are able to cheer on our local running community and PB buds as they run Hospital Hill this year, Saturday June 7th. We will be at our traditional spot on Broadway and will have a group breakfast following the race. e-mail us if you can help out. Coach Amy will be there!

Speed
Speed work sessions going forward require an RSVP by Monday afternoon prior to the run. Our last two planned sessions are for May 20 and May 27th. Look for a post on Tuesday morning to see whether or not we are ON.

Saturday Long Run
This weekend we will be set up for 14 miles on the trails. Meet at 7:00 AM (note time change from your packet) at Corner Bakery 11705 Roe Ave.

FREE Summer Runs in 2014?

/

In order to continue to offer FREE summer runs, we need YOUR help. Tentative dates for our summer 2014 runs are June 14 - Aug 9th. We need at least two volunteers per run to place a gallon jug of water and gatorade out at the two or four mile water stops. You don't have to commit to the whole summer. Just let us know which dates you can help us! Please contact Doug Stinson to volunteer.