80's Fundraiser Update

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Let's Get Physical is this Sunday, March 8th 1-4:00 PM 
There is still time to register and we'd love your support. 

What to Bring/Wear: 
  • 80's Fitness Costume - prize for best costume! 
  • Tennis shoes for Footloose (1:00 class) or Flashdance (2:00 class)
  • Beach towel or mat for Xanadu Yoga (3:00 class)
  • Pad lock if you want to lock up your belongins.  Or you can drop your stuff in an office/closet.
  • Cash (preferred) check or credit card to buy raffle tickets. Free raffle tickets for those who take more than one class.
  • A friend! We would love to have more people at the event.  You can still sign up online between now and noon on Sunday (https://donate.actionforhealthykids.org/letsgetphysical), or sign up at the door.  The cost is $20 per class at the door.
Doors open at 12:30.  Arrive early (at least 15 minutes before your class) to check in,  get raffle tickets, sign waiver form etc.

Don't forget about daylight savings time this weekend. Turn your clocks an hour ahead Saturday night so you don't miss your class on Sunday!

What's Goin' On with PB this Week?

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Blast from Past: Lincoln Marathon 2013
We've been busy working on our fundraising event so our regular posts of inspiration, advice and our promised PB You Tube channel have been in a holding pattern. The event is this Sunday so we should be settling back into our normal routine shortly.

We are so excited for our 80's event to raise awareness and funds for Action for Healthy Kids! Many of you are joining in on the fun, either volunteering to help, donating or registering for classes. We appreciate you support so much and that of Sport+Spine, Red Ladies, Target, Dick's Sporting Goods, KC Running Co., Blonde and Co., Olathe Toyota, Starbucks, Pour, Outback Steakhouse and First Watch.

If you are planning on attending the 80's Let's Get Physical fundraising event we highly recommend you register by Friday morning, but you can still do so at the door. Plan to arrive 15-30 min before your class time to check in and get a good spot on the floor. Doors open at 12:30. Prize for best costume, raffle prizes, photo booth, nutritious snacks and not so nutritious complimentary drinks! To register or for more info. click HERE.

We had our first speed session this week. We could feel the results of each strength set between the intervals - nice light feet, improved power- maybe a little bit of burn! We hope to see you all out there next week at Roe Park 5:30 PM- bring your own sport drink.

Our Saturday morning long run is at Shawnee Mission North High School at 6:30 a.m. We will be set up for a max of 18 miles. Your goal is to run mid 50% at goal race pace. The weather is improving and your races are coming up fast so if you've been hitting that snooze button, rolling over and ignoring those running shoes in the corner, now is the time to pop up and get going!

Coming UP: long run, intervals and 80's Fundraiser

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Blast from the Past PB Brew to Brew 
Time to get that long run back on. So far, the forecast looks bitter cold but no ice. Course distance is 16 miles starting from Shawnee Mission North High School at 7:00 a.m. Goal is to run the middle 50% at goal race pace but if temperatures are below 20 degrees you can expect some slower times.


Intervals kick off at 5:30 p.m. on March 3rd. Bring your own water, your Garmin or stopwatch and meet at Roe Park. We will start with a warm-up, plyometrics and alternate intervals with run specific strengthening. There will be an optional 800m time trial. Not into speed but want to hang around your running friends? You can still come and run the trails around the area.


Our Let's Get Physical fundraiser is right around the corner on March 8th from 1-4:00 and we need you! We are hoping for about ninety more participants total or thirty more participants to register for all 3 classes in order to meet our goal. These classes are not super intense - just for fun and for all levels. Dress up 80's and help support a great cause. Healthy eats, photo booth, great raffle prizes and compimentary drinks. Click here to for details and to register. We hope to see all PBers past and present at the event!

Running in the ice can be such a pain in the....

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I've heard from several area runners and patients who ran in the ice yesterday morning. Yikes! They made it safely through the run, but are complaining of pain in a knee or in a hip. There is a reason for this...

Adjusting your stride to avoid ice patches, adjusting footing on slippery surfaces and pushing off of an unstable surface is not something you do everyday. Combine that with the repetition of a long distance run (high repetition) and you will suffer overworked muscles and possible acute trauma to the tissues (muscles, ligaments, nerves, tendons). This starts the inflammation cycle and leads to pain and adhesions. If you don't break this cycle you can end up with a chronic injury.

To interrupt this cycle, here is what you need to do: 
  • REST from painful activity (take at least 2-3 days off of running) and when you return to running, go slow and for a short distance. 
  • ICE in the first 12 hours and switch to MOIST HEAT for the next few days. 
  • FOAM ROLL the area
  • GENTLEY STRETCH the area 
  • MOVE the area within a painfree range - this is so important. Rest does not mean to do nothing. Pain should be kept at a 3/10 or below. 
If you do not begin to feel improvement with the above steps within 48 hours e-mail Coach Amy at Sport+Spine. You may need some physical therapy to help you over the hump and prevent a long term problem that could take you out of the rest of the season.