Running Dead 5K

 Hi again everyone...

I just came across a fun-looking race as an alternative to more traditional road races, the Running Dead 5K.

The event, held on Saturday, October 25, is run on the same acreage as the Kansas City Renaissance Festival, meaning a lot of it will be on essentially the dirt paths and trails through the festival grounds.

There is no real race, according to the website; rather, it is more of a light-hearted event where runners or walkers navigate the course at their leisure, encountering Zombie Attack Zones along the way.  Apparently you can choose to be a runner in the event or a zombie that will chase the other participants, which adds a unique twist when compared to your standard 5K.

Given participants are encouraged to wear costumes it could be a great family event.

Flapjacked Discount Code

Hello everyone...

Just wanted to share a discount code for Flapjacked, a vendor of high-protein pancake mix.

Enter "RUN20" for a 20% discount.  Note I do not know how long this code may be active or if any other stipulations exist, such as a minimum purchase amount.

Although I have found several favorable reviews I have not tried the product myself.  I simply came across this code on another website I use, Map My Run, and felt like sharing it.

Workout of the Week

Hello everyone...

Here is the latest Workout of the Week; it's called the 20-20-20:

Warm-up:  Five-minute brisk walk or jog

Main Set:  20-20-20

• 20 minutes at an intensity of 5/10
• 20 minutes at an intensity of 6/10
• 20 minutes at an intensity of 7/10

Cool-down:  Five to ten minutes of easy walking or jogging

Keep in mind you can adjust the length of the intervals to meet your ability.  You can make the intervals shorter, such as three ten-minute intervals.

I recommend you use the same degrees of intensity, however; just be sure to use common sense and listen to your body throughout the run.  It is always important to pay attention when it comes to intensity, particularly given longer runs such as this.  If a given pace feels too difficult do not hesitate to ease up!

Heartland Partners in Caring 1st Annual 5K

Hello everyone...

I just wanted to pass along a flyer for a local event with a good cause.  One of our own reached out to me about the upcoming Heartland Partners in Caring 5K.  Hosted by Keller Williams, the event supports efforts to "raise money for Keller Williams families facing hard times."

Click here for a copy of the flyer; you can scan the QR code with your smartphone to access registration.

Workout of the Week

Here is the latest Workout of the Week:

Warm-up:  5 - 10 minute brisk walk or job

Main Set:  2 - 4 one-mile repeats, depending on ability:

• The first repeat should be run at intensity of 6/10
• The second repeat should be run at intensity of 7/10
• The third repeat should be run at intensity of 8/10

Take an easy two-minute jog after each mile.

Cool-down:  5 - 10 minute walk

Try to increase the intensity of each mile you run.  Although I list three repeats in the example above you do not have to run three repeats.  If you can run only one repeat, run that one repeat.  If you can run four repeats, run four repeats.

As I always suggest, use common sense and run within your personal ability and limitations.  Intelligent, consistent running always yields more benefits than overreaching and risking injury.

Interesting Article

Hello everyone...

I just came across an interesting, albeit brief, article about running form/technique.  It certainly keeps the doors open on the ever popular debate about what could be considered correct running technique.

I for one have had success with the Pose Method, which happens to be mentioned in the article.  Other experts offer their ideas, however, so it is a good exposure to different ways to run.

Fitness Experts Differ on Best Running Techniques

Gobbler Grind Marathon

Hello everyone...

I just wanted to mention a great, not to mention local, option for a late-season event, the Gobbler Grind Marathon.  There are three distances, including a 5K, half-marathon, and full marathon.  It takes place on Sunday, November 9 at Corporate Woods in Overland Park, Kansas.

Even better, one of our group members passed along a handy registration code:

LABOROFLOVE

Note the code is valid only through Labor Day.

Ugh...

It has obviously been several weeks since my last post to the blog.  There have been some major challenges in my work, not to mention I have been sidelined by a foot injury since my race in May.

I fear I am becoming nothing more than a broken record, but I apologize (again!) for the lack of activity on the blog.  I am trying to get back on track so I appreciate your patience.  With that said, I welcome any help from others, be it scheduling group runs, contributing to the blog, or anything else.  As I've said before, this is not solely my blog...I want everyone to feel free to use it for their needs.

I figure the best way to get things up-and-running again is to offer a Workout of the Season Week:

Warm-up:  5 minute brisk walk or jog

Main Set:  3 rounds of the following:

• 10 minutes at intensity of 7/10
• 2 minutes recovery (easy walk or jog)

Cool Down:  5 minute walk or easy jog

Strength Training Classes for Runners - Garry Gribble's Running Sports

Here is an announcement about FREE strength training classes for runners I received in my email from Garry Gribble's Running Sports (GGRS), a local running store.

FREE Functional Strength Training at Ward Parkway & Stoll Park GGRS

Stoll Park GGRS (119th & Quivira Road):  Mondays at 6pm, May 19 through July 7.

Ward Parkway Mall GGRS:  Wednesdays at 6pm, May 21 through July 9.

Participants will get a 20% discount on all regular-priced GGRS merchandise on class nights.

Check the EnduraCamps website or email Jeff Whitecotton for more information.

Okay...Let's Try This Again

Hi everyone...there is no point in mincing words.  The last several weeks have been a bit of a challenge, both in terms of training and for personal reasons.  I had to let the blog slide for a handful of weeks, and for that I apologize.  I hope the calendar proved to be useful given the lack of posts to the blog.

The good news is things have calmed down so I should be able to get the blog back on track.

To kick things off I have a new Workout of the Week:

Warmup:  5 minute walk or easy jog

Main set:  5 rounds of the following:

• 5 minute run at intensity of 7/10
• 3 minute recovery walk or easy jog at intensity of 3/10

Cooldown:  5 minute walk or easy jog