Running IS for Everyone.

From Sports and Recreation Campaign Alliance

It's not just about speed.
It's not just for the long and lanky.
It's about what's in the heart and the mind.
It's for anyone who wants it.
If you want it...
You CAN.

This video may focus on women, but it inspires all sexes and body types. Athletes and runners truly do come in all shapes and sizes
Watch it here.

Join PB Now- Registration for the Spring 2015 Training Session is ON. Details coming soon.

Do you have the balls to run?

No, seriously! You need fast and long acting sugars as well as protein for a long run and energy balls have it all. They are clean and gluten free if you use gluten free oats.

This recipe was given to me by a patient, endurance athlete and friend, Megan. She used to bring them for me every so often at her PT appointments. I whip a a double batch every week and eat them as a snack mid-day, before a long run or even a short run if I haven't eaten in awhile.

1 cup gluten free oatmeal (using quick oats help to make them stick together into balls easily)

2/3 cup toasted coconut flakes

1/2 cup natural peanut butter 

1/2 cup ground flaxseed

1/2 cup chocolate chips (I used Lilly's chocolate pieces - they are dark chocolate sweetened with stevia)

1/3 cup honey or maple syrup 

1 Tbs chia seeds

1 tsp vanilla extract 

Toss together and mold into little balls (or big). Refrigerate for up to a week. Oiling your hands in coconut oil or olive oil will make the ball handling a little less messy. 

Happy eating and happy running!

Winter 2015 Distance Goals

The PB Spring program starts on January 31. Look at the chart below for long run distance and total weekly mileage (TWM) goals for various spring races. You should be comfortable with the following minimum distances prior to the start of the program. Don't see your race? Other races can be accommodated. Contact Coach Amy.

Race	Long Run	TWM
Rock the Parkway Half	6-8m	16-18m
Garmin and KY Half	4-6m	14-16m
Boston, Garmin, KY Full	14-16m	32-34m
Cows Half	3-4m	8-12m
Hospital Hill Half	3-4m	8-12m

Lower ranges are for novice runners and higher ranges are for experienced runners. Remember, in preparation for the season, you should increase your TWM no more then 5-10% per week.

Members, if you need help with your off season training schedule in order to be ready for the start of the season, contact Coach Amy.

Not a member? Join Us!

Join Us

Personal Best is a KC training group for runners of all shapes, sizes and speeds. Whether your goal is to stay fit, run for fun, keep your sanity, train for your first half or full marathon, PR, or to qualify for Boston, Coach Amy and your PB run buddies will help you attain it!

Please note, membership is limited in order to maintain personalized coaching for all.


Personal Best Run Group, Fall 2010

To join:

1. Send in an application: 
• new member ($200/session)
• returning ($190/session)
2. Include a check or pay now using PayPal (see below). 
3. Send your paperwork to:

• Personal Best Running and Fitness
  c/o Amy Parkerson-Mitchell
  6608 W. 102nd Street
  Overland Park, KS 66212 

(optional) Pay now using PayPal:

Member Type

New member $200.00 USD Returning member $190.00 USD

Top 5 Running To Do's January 2015

Time to cross the road into 2015 and make your running commitments. Let PB and Coach Amy help. Here is a list to get you started with your running to do's:

1. Run FREE with PB  
2. Register for your spring races
3. Set your Spring 2015 running goals 
4. Strengthen run specific muscles 
5. Join PB 2015 Spring Session 

Run FREE with PB.
Stay run fit during this gap between sessions. Free Saturday long runs are ongoing through Jan. 24th. Meet at Sport and Spine 7:00 a.m. Courses are set up for 10 miles. Contact Doug Stinson, free run coordinator, to be included on the e-mail list. This is important in case a run is cancelled due to inclement weather or illness.

Pick your Spring race(s).
Avoid rising race costs and register early. PB supported races this spring include: Rock the Parkway, Garmin, Boston, Kentucky Derby, Running with the Cows and Hospital Hill. Other races can be accommodated.

Set your Spring 2015 running goals.
Do you have a time goal? A distance goal? Perhaps you want to lose weight or stay healthy. If you need help setting your goals, contact Coach Amy. 

Strengthen run specific muscles.
This is key to improving your running fitness: increase your speed, running efficiency and help prevent injury. Now is the time to start. Group classes for runners are held at Sport and Spine and taught by Coach Amy. Running boot camp: Sunday nights 5:30-6:30 p.m. starting January 11th.
Barre classes: Wednesday nights 6:30-7:30 p.m. and Friday mornings 5:45-6:45 a.m.

Join PB 2015 Spring Session.
Our session kicks off on January 31st and ends May 30th. Membership includes coaching, training plans, weekly long runs and speed work sessions. Details TBA.

PB Trip to Kentucky Derby Marathon

PBers will morph into pegasus this spring and head to the Kentucky Derby Festival Marathon in Louisville, Kentucky. The half and full marathon is on April 25th. Register here. Group travel details TBD. If you want to go, you need to: Book a refundable room at the Galt Hotel with check in the 24th and check out the 26th and e-mail coach Amy.