Interesting Article

A friend of mine recently shared some old issues of Runners World he had on-hand.  There was a great article, Don't Your Knees Hurt?, in the May, 2014 issue.

The key point of the article is there is a growing body of research indicating running is, in fact, not nearly as harmful on one's knees as commonly believed.  In particular, a 2013 study first published in the journal Medicine & Science in Sports & Exercise revealed "runners had 18 percent lower risk of osteoarthritis and 23 percent lower risk for a hip replacement versus walkers."  Paul Williams, of the Lawrence Berkeley National Laboratory and the study's author, even went so far as to say, "When you use your joint, more of the body's resources get directed to building up and protecting the joint."

I wasn't able to find the full study but I did find the following article at the Lawrence Berkeley National Laboratory's website:

Running, Even in Excess, Doesn't Lead to More Osteoarthritis and Hip Replacements

Now it is worth mentioning this is only a single study.  Although there is a growing body of research with similar findings it is never wise to take one study and treat it as infallible.  I offer it merely as a seemingly credible source of knowledge to help debunk what may be a myth that running is simply "bad for your knees."

As a final note, Runner's World tends to host its articles online a few months after they are first published in the magazine.  I therefore encourage you to search for the original article if you're interested.

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.