Saturday, Nov 1st Run

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Tapering and recovering are the goals for our run this Saturday. Tapering and recovering are just as important as speed work, hill repeats, strengthening and long runs. This is the time when your body is "studying it's notes." You've given it all the information it needs, now it needs to assimilate it. This is also a time for it to repair microdamage to tissues.

Gobbler and NC Outerbanks, take it easy this week, period! Start carbo loading mid week and taper your loading as you approach the race.

Richmond, Pilgrim Pacer and Longview lake - the middle 50% of your distance is at goal pace. You should be running 8-10 miles. For speed this week, you are on your own. I recommend you do several 1-2 min. pick ups per mile for the middle 50% of your Tuesday run (5-6 miles).

Meet at Foos at 95th and Mission at 7:00 AM. The course will be set up for 10 miles. We have a new runner, Jeanette, joining us this weekend. Show her some PB love!

Also...heartfelt well wishes to Jennifer C. as she runs the NYC marathon this weekend and Dr. Jeff, Marc and Greg as they tackle the streets of Lawrence in the Kansas Half. Trust the training, make the most of it and ENJOY, for that is why we run isn't it?

PB Podium

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Tyler Haunted Hustle 2014
Congratulations to Tyler and JJ. Tyler trained hard this season making it to almost every speed session and he trained at goal pace for portions of his long runs. It paid off! He BQ'd this weekend with a 3:08:46 surpassing his qualifying time of 3:10. Way to go Tyler!

JJ Haunted Hustle 2014
JJ trained hard and worked through PT to nurse a calf injury. She came back to run a 4:33 full with less walking than ever before! Just 3 minutes slower than her PR. Way to go JJ!

Last Chance Intervals

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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!

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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

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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