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Coach Amy’s Running Tips
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Research Continues
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My ongoing research with Janice and the Rockhurst PT students continues this spring and we are looking for more running subjects. Subjects must be training for a spring half or full marathon and must be injury free. Participation involves four mobility/stability tests. The tests are easy (everyone gets and A), they are not painful. Testing takes about 20 minutes. Subjects must keep a running log. If you are interested and able to participate, please contact Coach Amy ASAP at kcrunning@hotmail.com. Thanks for considering!
PB 2015 Is Springing - Jan. 31st
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There are lots of new and exciting things going on with PB in 2015 and it's time to start the Spring training session. Our first run is this Saturday, 6:30 a.m. at Sport and Spine on the SE corner of 105th and Marty. Please arrive 15 min. early if you are not pre-registered.
Community
We’ve taken our goals to a whole new level this year as we've pledged to raise $24,000 for charity. Our Hospital Hill aid station is vying for a come back and PB is jumping on to You Tube to share our knowledge and expertise beyond the borders of our local run community.
Training
Our training schedules are fine tuned to reflect our philosophy that "less is more" and quality is more important than quantity when it comes to successful running.
Our two new Olathe long run courses from last session are back. We have several trail runs scheduled for the end of session and of course we will can't forget Brookside, Leawood and Overland Park. Strengthening will return to our speed sessions and hill work outs will vary.
Handbooks and training schedules are up in Members Only and require a password. You need to register for access to these files. If you've already registered and do not have a password, please e-mail us kcrunning@hotmail.com. To register, click here: Join Us
PB Speedwork has it Goin' On
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Although running isn't just about speed, at some point in our running journey most of us start to care about it. For some it's to set a personal record. Others like to place in their age division or qualify for prestigious races.
The two key ingredients to improving endurance running speed are: running portions of your long run at goal race pace and the dreaded speedwork.
As challenging as speedwork is, the dividends are high and immediate. You will feel a difference in your next long run. Heck, sometimes you can even feel it during the cool down!
With speedwork, we are training the neuromuscular system (that connection between brain and muscle) to make it easier to run fast. We are also making amazing changes at the molecular level. These chances reduce how tired we feel when we are running at faster speeds. Who doesn't want that?
At PB we achieve speed by continually mixing up drills and workouts to build many neurological connections. Sessions may include a variety of different types of the following:
- plyometric drills
- run specific strengthening exercises
- interval repeats
- fartleks
- hill repeats
What Makes Coach Amy so Unique?
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Coach Amy of Personal Best is unique in her knowledge, experience and coaching style.
Expertise and Knowledge
Amy is a certified coach, but her knowledge and expertise of running is enhanced to a greater degree from her education in running biomechanics and physiology that she has honed as a physical therapist for the last 20 years. Amy is a licensed physical therapist and specializes in injury prevention and treatment of endurance athletes, especially runners. She analyzes running gait, evaluates and treats injured triathletes and runners every day in her practice at Sport and Spine.
Experience and Passion
Amy's passion for running began in elementary school when she ran her first half mile in a tight pair of jeans around the playground wearing a shirt that said, "girls can do anything boys can do...better." This love of running continued to grow as she ran track and cross country through high school and for a short stint as a walk on in college. She picked it up once again in earnest as a member of Personal Best with Steve Hinman as her coach. She has run several marathons including Chicago and Boston. She has personal experience with almost every running injury including a hip labral tear which she says "allows me to empathize with runners as a coach and therapist."
Coaching Style
Amy is an accessible, approachable and giving coach. While she has strong opinions and a particular philosophy about running and training, she recognizes that every runner is different so one coaching style and training plan doesn't fit all. She excels at modifiying her style for each runner. One runner may need an "in your face, no sugar coating" approach while another may need something more gentle with analogies and stories to get a message across. Others like lots of technical details and answers and some like to do their own thing with little to no interference - kind of an as needed coach. "Figuring out what's best for each runner and then watching them excel...that's my favorite part."
Expertise and Knowledge
Amy is a certified coach, but her knowledge and expertise of running is enhanced to a greater degree from her education in running biomechanics and physiology that she has honed as a physical therapist for the last 20 years. Amy is a licensed physical therapist and specializes in injury prevention and treatment of endurance athletes, especially runners. She analyzes running gait, evaluates and treats injured triathletes and runners every day in her practice at Sport and Spine.
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| Amy with her 4x800 team in High School (we are NOT going to tell you the year). |
Amy's passion for running began in elementary school when she ran her first half mile in a tight pair of jeans around the playground wearing a shirt that said, "girls can do anything boys can do...better." This love of running continued to grow as she ran track and cross country through high school and for a short stint as a walk on in college. She picked it up once again in earnest as a member of Personal Best with Steve Hinman as her coach. She has run several marathons including Chicago and Boston. She has personal experience with almost every running injury including a hip labral tear which she says "allows me to empathize with runners as a coach and therapist."
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| Amy coaching at a spring speed session. |
Amy is an accessible, approachable and giving coach. While she has strong opinions and a particular philosophy about running and training, she recognizes that every runner is different so one coaching style and training plan doesn't fit all. She excels at modifiying her style for each runner. One runner may need an "in your face, no sugar coating" approach while another may need something more gentle with analogies and stories to get a message across. Others like lots of technical details and answers and some like to do their own thing with little to no interference - kind of an as needed coach. "Figuring out what's best for each runner and then watching them excel...that's my favorite part."
What makes PB Long Runs So Special?
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Location
PB long runs are set in and around the KC Metro area including Brookside, Plaza, Olathe, Overland Park, Shawnee and Leawood so you never have to travel very far.
Courses
Every long run course is different throughout the training session - never the same course twice. It is important to run varied routes to improve strength, avoid injury, mental burn-out and adaptation.
PB long run courses are out and back so you can run as far or as short as your schedule or body dictates that day! Course distance varies from ten to twenty-two miles depending upon the training schedules.
- Aid stations every two miles
- Flagged courses
- Printed maps
Friends in All Paces
PBers love to support each other no matter their pace. Seven minute milers cheer on the 12 minute milers and vice-versa.
A Little Bit O Fun
We like to keep you laughing and entertained so we pepper in some fun into our long runs from time to time. We've been known to wear our underwear as our outerwear, play a friendly game of poker, predict our time for a prize and pick up trash in Westport after St. Paddy's day. Partipation isn't madatory but we dare you to play!
PB Spring 2015 session includes 18 long runs: Saturdays, Jan 31-May 30th. See membership packet for distances, start times and locations. Speed work Tuesdays included. Not yet a member? Join us!