Last Chance Intervals

PB Runner at Speed Work Session Fall 2014

Last chance for speedwork this fall is Tuesday night. Meet at 5:30 PM for interval repeats around Roe Park. Due to the Royals game and the dwindling amount of daylight, we will not include strength work. But don't you worry, it will be back next spring! If you are jonesing for it, consider joining us for run specific strengthening on Sunday Nov. 2, 5:30 PM at Sport and Spine -fee is $15.00.

Let's Run!

Our long run for Saturday, October 24 is back at the Brookside tennis courts with a 6:30 AM start. We will be set up for 20 miles. Those of you recovering from your half, your goal distance is 4-6 miles at an easy pace.

NY, Kansas Half, Gobbler and NC Outerbanks you are starting or in a taper! Easy does it. You can pepper in a few fartleks or pick-ups.

Pilgrim Pacer, Richmond and Longview racers, this is your last long one - make it count! Your goal is to run the middle 50% of your run at goal pace and minimize your time at aid stations.

JJ and Tyler...it's time! You've trained consistently all season, rarely missing a run whether it was speed work or a long one. JJ, you've treated that calf well. Trust your training and and all your efforts. They will be with you on race day. We will thinking of you on Sunday as you bust it out at the Haunted Hustle. We expect pictures!

PB Podium

KC Marathon 2014 Amy S., Jami, Greg, Pat, Allison P. and Mo (not pictured: Brett)

Wow! What a phenomenal race day! Such a blast to hang out with Caleb (from KC Running Co.), Allison S. and baby James to hoot and holler for the runners. Loved all the happy, smiling racers. Positive awesomeness was radiating from KC. We missed a few of our runners who whizzed by us when our heads were turned, and for that we are bummed.

Congratulations to all who finished! A special shout out to Greg who ran with his son Andrew as they helped a newbie friend complete her first half marathon. Big woohoos to Ashton and Jack - JJ and Tyler's sons whom some have met at speed work - rocked out in the kid's mile run. Ashton finished without walking with a PR of 10 min. and Jack came in third place with 6:47 mile!

And congrats to my buddy and past PB runner, Aaron running sans tutu this time.  Liz, my buddy at S+S. Also Erica's boyfriend Michael who ran his first half marathon and all my patients who ran including Ethan and Tina, who I failed to mention on the good luck post. To those who ran who were not cleared to...I saw you!

Thanks to Mo's sister for filling in as our photographer for our PB group picture and Erica for her cheering and signs. Run like a Gazelle! You betcha!

Until the next race...rest, recover and rock on. Next up: KS Half, NY, Lake Perry and Virginia!

Allison and Baby James KC Marathon 2014

Amy S. KC Marathon 2014

Greg and Andrew KC Marathon 2014

Jami KC Marathon 2014

Hills on Tuesday?

We are going to squeeze in some hills before the World Series game begins! If you can make it, please RSVP so we know who to expect. Warm-up starts at 5:30 PM.

KC Marathon Group Pic Update

Erica has volunteered to take the group pic. Meet at the statue 6:25 and look for Erica!

Saturday Group Run October 18th

We are meeting at CVS 95th street at 6:30 AM for 10 miles. Please note the earlier start time. This is so we can head down to the KC half marathon finish! This is a down weekend for everyone - work on 50% at race pace. For many this is a taper for upcoming races. Take it easy this weekend!