SAVE the date

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Phew! It's ALMOST time to party!!! We are still confirming our location, but our end of session celebration is tentatively set for Sunday, November 23rd 2-4 p.m. In the meantime, if you are planning on coming, send us your stats for the session and include your favorite, funniest (or any moment really) from this remarkable and awesome 2014 fall session. Look for an invitation in your inbox coming soon!

Rock on Runners

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Another incredible picture taken by JJ
What?! I can't believe it is that time already. It seems like just yesterday we were cooling ourselves with icy cold towels at Heritage Park and now it is time to wrap up the fall session.

Longview, Pilgrim Pacers and Richmond racers, this is your last long run prior to your race. Your distance is six to eight miles. Take it easy, work out your jitters and chant to yourself, "trust the training".

Most everyone else is on recovery from recent races. Your long run distance will be anywhere from four to ten miles right now. If you have questions about your training mileage, please check in with me at kcrunning@hotmail.com.

Our course will be set up for a max of eight miles this weekend. We are starting at 7:00 AM from the totally awesome Sport and Spine. The facility will be open 6:45-7:00 AM prior to the run for use of bathrooms. Be sure to be out and ready for the run at 7:00 AM as doors will be locked at that time.

FREE off season runs will start November 15th! Details TBA soon. In the meantime, to be included on the FREE run e-mail list, contact Doug Stinson dstinson1@kc.rr.com.

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!