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

Back to the Drawing Board...

Well, I've run into a bit of bad luck lately.  I have re-arranged my plans a bit for my next marathon due to a schedule conflict at work.

 

I mentioned in a previous post I was preparing for a race in April, the Eisenhower Marathon in Abilene, Kansas.  I was looking forward to the race due to a lot of the reviews I read about it online but it will have to wait for now.

 

My new race is going to be the Lincoln Marathon scheduled for May 4.  Thankfully my training should not suffer too much since my training plan will be extended a few weeks.

 

Much like the Eisenhower Marathon the Lincoln race has a favorable course so I am hoping to set another PR, if not get my sub-3:00 finish.

 

There is also a half-marathon planned for the event so if anyone is interested in participating let me know!

2014 Group Run Calendar

Hello everyone...

As promised, I have completed a calendar for all of our runs for this calendar year.  Click here for a direct link the calendar; you can also download the file, if you like.

In interest of keeping things simple our group runs will take place at one of three places:

• KCPD Regional Police Academy
• Charles B. Wheeler Downtown Airport
• Trolley Track Trail

We will meet at the lower-level entrance on the east side of the building for runs scheduled at the Academy, assuming weather is favorable.  Plan to meet at the indoor track if weather is poor.

As for runs at the other locations, if weather is poor we can default to meeting at the Academy indoor track, as well.

Park in a lot on the southeast corner of W. 74th Street & Wornall Road for any runs scheduled at the Trolley Track Trail.

Although these locations were chosen for simplicity and consistency, please feel free to suggest any other locations for a group run.  We can keep things flexible to ensure as many people as possible enjoy running together.

Finally, I added several local races of interest to the calendar.  The list is far from inclusive so there will be events that I did not include.  I can add other events to the calendar, if desired.

Let me know if you have any questions!

Happy New Year!

Hello everyone...I hope you all had festive Christmas and New Year's holidays!

As with last year, I decided to let our group go dormant for about a month due to the end of year craziness that tends to happen.  Now that 2014 is already here it's time to pick up where we left off.

With that in mind, I am finally getting around to implementing a suggestion made by one of our group members when it comes to scheduling runs.  Instead of the rather haphazard nature I've used to schedule runs so far, I am in the process of creating a calendar for all our runs this calendar year. 

In addition to the calendar itself, other differences include the runs will now be scheduled more frequently and well in advance, which I hope will make it easier for people to participate in more of our runs.  Runs will still occur in the same pattern as before, namely a run up north, then downtown, and then down south.

One final addition I plan to make to the calendar is listing dates of local races for everyone to reference.  A couple quick examples include the Rock the Parkway Half-marathon and Kansas City Marathon, but I will include events of all distances.

The calendar should be posted here on the blog within a week at most...until then I hope your new year starts off well!