Run Wyld event info

Run Wyld run is a fun-filled event for all ages and includes a 5K Run/Walk, 10K Run.  The event benefits Kaw Valley Young Life, a year-round program for middle school and High school students in the Basehor, Bonner Springs, Mill Valley, and Desoto Schools. The money raised will help offset the cost of camp dues, allow campership scholarships, and support the growth of the program and allow us to reach out to more Middle and High school students  in the Kaw Valley area. 

“Young Life doesn’t start with a program. It starts with adults concerned enough about kids to go to them, on their turf and in their culture, building bridges of authentic friendship. These relationships don’t happen overnight — they take time, patience, trust and consistency.” 

2012 God's Country Off Road Duathlon Long Course Race Recap - 03/25/12

This past Sunday, I ran the God's Country Off Road Duathlon long course at the Kansas River Trails in Lawrence, Kansas.  Part of the God's Country Fat Tire Festival weekend, it was the Sunday event while the Saturday mountain bike race was canceled due to the rain received earlier in the week.

Luckily for us duathlon fools on Sunday, the trails dried out and were perfect for the race Sunday.

We were greeted with bright sunshine, temperatures in the 60's and 70's and a great event.  The only unwelcome spectators were garden snakes infesting the transition area.  A few racers were seen flipping snakes out of their helmets before the race, but no snakes and no people were hurt in the making of this duathlon.

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Before the race, I had two goals...

1.  Not aggravate my left knee that has been giving me problems for a few weeks.

2.  Have a good showing and not embarrass myself for lack of trail running and mountain biking in the past 6 months.

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During the race...

I threw on an old Ace knee "brace" sleeve thing in hopes it would alleviate some stress on my knee.  I'm not sure what's going on, but it's been getting better, but I need support when I'm out there running.  It only hurts when I run... so I'm thinking some strained ligament or something lame.  And yes, I've been taking it easy on the running lately.  =P

It was somewhat awkward, but after the first half mile on the levee gravel trail, I noticed no knee issues and ran my first mile in 6:37.  It was pretty sweet, I won't lie.

My goal was to speed my way to the front on the first run leg to avoid having to pass slower bike riders on single track.  I don't mind letting people pass, but passing sucks.  This worked out well as I passed the unicycle rider before getting to single track for the bike leg.  He was a little slow.

I would guesstimate I was around 10th after the first run.  After the bike leg, I was probably 30th.  Seriously, I was passed by a lot of people.  Some were short course people (since I was 20th out of 41 for long course).  It wasn't legs that gave out, it was my back.  With as little time as I have spent on the mountain bike, 18 miles of speedy single track will take a toll and my back gave in.  I had to stand on the pedals and stretch a lot, losing time.

The last run was nice in the fact that I passed 2 people and no one passed me.  I tracked some dude down and passed him with a quarter mile left.  His tank was empty and I had more left if there were more people to catch and more miles to run.

Notice the KU kit... an omen for KU making the final four, I think.  Maybe I should wear that around the house this weekend?

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After the race....

The knee was right as rain.  No real issues.  It was a little mad the next day, but I took it easy and my Puma Trailfox 4's provided the just right amount of support.  I even wrote up a review of the Trailfox 4 for Everyman Tri HERE.

My performance was good enough for middle of the pack.  Had I been in better mountain biking condition, I was have fared better.  My running was on, but my back was KILLING ME on the bike.

HERE's my take on the event as a whole.  I have a great time racing this event.  I've raced maybe 3 times, DNF once due to broken chain and skipped twice due to weather.  I thought it would have been too soupy, but they had the race anyway and I missed out.

It took 02:02 to finish 4 miles of trail running and 18 miles of mountain biking.  My Garmin said it was more like 5 miles of running and 20ish of riding, but I'm not going to argue.

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Overall...

It was a good time.  Em even brought the kids and they survived!  The kids didn't kill her and no one was attacked by snakes.

Photos by www.SeeKCRun.com

KC Ruckus - race two events in one day!

From Ruckus Kansas City:

Good Morning Kansas City!
Wait until you see this course tomorrow!
Standing at the top of Mount Ruckmore in the middle of Obstacle Park, we know many of you might have to run thru more than once! 
All registered participants can sign up for an additional wave for the 2-mile Heater on Saturday for $35*! 
We look forward to seeing you all at the start line!

*cash or check only, must present race bib to recieve rate

Take an extra 20% off your order at Sierra Trading Post. Enter code ALSPRING2 at check out. Valid through April 4, 2012.

Kansas City Track Club Hospital Hill race training

Time is Running Out to Conquer the Hill

Time is running out to register for The Hospital Hill Run. Prices for all distances will increase on April 1st, so click Here and secure your spot today!

Once you have registered, let us help you conquer the hill. Our group run leaders are creating courses to help you achieve your half marathon goals, no matter what your experience level may be. Take a look at the list below or visit www.kctrack.org  to see what weekly group runs are meeting near you!  

Sunday in Prairie Village- 7:30am, leaving from The Hen House parking lot at 71st & Mission Road in the Prairie Village Shopping Center. Paces from 7.5-13 on a 6-12 mile route or longer and anything in between. There are water stops along the route but bring a bottle if you think you will want more.  

Sunday Northland Runners- 7am during the summer & 8am during the cooler months from Macken Park, on the west side of the park along Howell Street by the restrooms. On Sundays from December through March we meet at 8am at members homes and share breakfast after our run. slspurplecat@sbcglobal.net 

Sunday In Independence- 7:30am at the old O'Charlies restaurant behind Cold Stone Creamery.  Run on the Little Blue Trace Trail for as long or short as you want. There is alot of trail to tame! It goes for 30 miles plus. There are runners training for a marathon at this group run if you want to run long. Ammanda Warren leads this group and you can reach her at Ammanda1978@gmail.com

Monday New Runners Class- 5:45pm at Garry Gribbles Running Sports, Ward Parkway Shopping Center at 85th and State Line. Classes run 10 weeks and the next class starts March 5, 2012 and ends May 14th. You will be asked to join KCTC ($15. one year membership fee) so we can provide insurance coverage for the group run. ljoline@aol.com

Monday Intervals- 6pm at Liberty Hill Tower at the Liberty Memorial at 100 West 26th Street, Kansas City, MO . Alex Goblet, amvogoblet@gmail.com, leads these sessions

Monday -Friday Intervals In Independence- 5pm at Truman High School on Noland & 35th St. Workout with coach Ryan Rogers, rrrogers@ejcrunnerstrackclub.com. Mon-Distance-50% of race distance, Tues- speed endurance- repeats of 1000 meters & under., Wed- anaerobic workouts-repeats from 1600m-2400m @ 80-90% of target time, Thurs-speed, Fri- tempo runs.  

Monday Night Run in Waldo- 6pm Meet in front of The Well adjacent to 74th and Wornall in Waldo and run any pace, any distance along the Trolley Track Trail. Then cool off at The Well with $3. beers and free appetizers. Ask where KC Track Club is sitting. We will have reserved seating on the roof during nice weather and inside if its raining or cold. Email kctcrunner@gmail.com with questions.

Mud Babe Mondays-  6pm meeting at Shawnee Mission Park Marina parking lot.  We run a 4.5-mile loop slowly. Sophia 816-808-7758, sophia.wharton@mizunousa.com  

Tuesday Intervals Prairie Village-  5:30pm at Shawnee Mission East High School track, 75th and Mission Rds. These sessions start the first Tues in March and continues each Tues until the end of October. John Carstens at 913-432-8347 and Marvin Mastin are the coaches. Bring your own water with you. If you want to learn to pace yourself, you can do tempo work at these sessions or for those that want to increase their pace, speedwork/ intervals are offered too.  

Tuesday Northland Run- 5:30pm at Macken Park, North Kansas City. Join the Northland Runners and get in a workout at any pace you like. slspurplecat@sbcglobal.net

Wednesday Night Run (or you can walk)- 6:15pm every Wed. at a different location each week. Join a KC running tradition since 1982, where runners/walkers meet at a home for a run followed by a potluck dinner. Meet new people and see new areas of KC.   

Wednesday Night Trail Running for Beginners- 6:30 pm meeting at Shawnee Mission Park Marina parking lot. Learn to run like a Nerd! Bring water and be self-sufficient. 2.5 to 4.5 miles with 3 different pace groups on rocky single-track.

Thursday Leawood Runners- 5:30pm at Leawood Middle School, 123rd St between Mission & State Line. Megan Landes  megan.landes@gmail.com or  816-516-5810 leads this group for runs of varying distances.

Thursday Northland Run- 5:30pm at Macken Park, North Kansas City. Join the Northland Runners and get in a workout at any pace you like. slspurplecat@sbcglobal.net Northland Runners Info, Map  

Thursday Night WyCo Trail Run- 6pm meeting at Shelter 14, WyCo Lake Park. Join the Nerds in their Beer Appreciation Run.  

Saturday in Olathe-  8am at the Price Chopper at 159th & Mur-Len. Go out & back on paved running trail so any distance run can be achieved. Joel Grimmett & John Olsen lead this group. joelgrimmett@att.net

Saturday Near The Plaza- 7am in front of Aixois at 55th St. and Brookside Blvd. This is a group for anyone that is running! We have courses for 3 miles to marathon training in all pace groups. Show up and run as long or short as you like. Join us for coffee afterward if you have time. Nancy English leads this group. kctcrunner@gmail.com  

Saturday Downtown-8am at Panera Bread, 2405 Grand KCMO 64108. Enter in north side of Panera, HUGE enclosed area. For ALL levels of runners & walkers. Paul Gorman & Alexandra Goblet lead this group, kctcrunner@gmail.com. 

Saturday in Lee's Summit- 7am at Gusto Coffee across from Longview College (3390 SW Fascination Dr., Lee's Summit, MO 64081). We plan to run/walk from there every Sat. - towards the dam & back or around the neighborhood. Plan to have some coffee afterwards if you have time. Maria Brown, Brad McCleary & Courtney Foster lead this group. kctcrunner@gmail.com.   

Saturday in Liberty- 8am in the parking lot by Buffalo Wild Wings, 9207 NE 152 Highway (152 and flintlock rd. Nice 3-6 mile route for runners or walkers. Scott McKiddy & Melissa West lead this group. Contact at Scott McKiddy at kctcmanonfire@gmail.com.

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With online registration now closed, we are looking forward to seeing you, and so is mother nature! The forecast could not be better!

Walk up registration will be available for those who did not pre-register and still want to come out and play in the sun, and experience the premiere obstacle race under 10k!

Drag your friends along and share the code “grainvalley” for $15 off the 2-mile Ruckus Heater course, they won’t regret it!

Heater waves are available at 12:40, 1:00, 1:20, 1:40, and 2:00.

You will not believe your eyes on Saturday, make sure you’re apart of it!

*Code can be used on the 2-mile & 4-mile course

Training numbers and what's to come

It's been a busy week!
Kansas is in the Final Four.
Raced God's Country Duathlon last weekend.
Ruckus Kansas City is coming this weekend.
Easter is coming up.
The yard has come back to life!
I still have to work the day job and try to help with the kids!
ALSO, don't forget the Recovery e21 giveaway!

I won't tell you which, but sometimes not everything gets covered...

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As far as training and events go...
Last week's off road long course duathlon was a relative success.  I came away not more "injured" than I started and had a pretty good time.  Em attempted to tame the two kiddos while I raced and for the most part, everyone stayed in one piece.  Wee Man developed a raging ear infection that was in full force that morning and we didn't realize it until we got there.  He wasn't exactly happy, but he made it.

I have a write up coming of the race, but HERE are the results and HERE is my review of the event.

The main theme was some knee problems from a track run in trail shoes.  It's not 100%, but I wore a knee brace and vowed to throttle it down if it became an issue.  Luckily after a quarter mile into the first run, it warmed up and I didn't have any issues.

Coming up is Ruckus Kansas City obstacle course.  Later today I will publish a discount code to use, but if you are on my email list, you already got one.  Online registration is closed, but walk up is still available.

Training numbers:
BIKING - 31.7 - includes duathlon and a rest week
RUNNING - 10 miles - includes duathlon and some elliptical work when the knee was flaring up
SWIMMING - 7650 yards - got my 3 swims in which was great!
TOTAL MILES - 47.4 miles
TOTAL TIME - 07 : 43

It wasn't a huge week, but it was a much needed rest week and I wanted to taper a little for the duathlon.  Plus, the knee thing was a good indicator for a rest week.


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Kansas has made it to the Final Four and I'm writing about it!
Check out my examiner page for what I write about Kansas.  Sign up to get my articles in your inbox when I write them!  I'm writing about everything from the KU-UNC "rivalry" to profiles on past and present players.

It's an exciting time to be a Kansas fan!

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Spring brings rabbits and grass!
Mowing the yard and keeping the grass alive adds another dimension into home life that can be a stressor on already pinched time.  Luckily with the switch in daylight savings time, there's more light to mow during the week.  Just as long as it does not get in the way of The Challenge and the Pauly D Project... it's all good.

I did find an early Easter bunny while mowing.  More specifically we found some baby bunnies hiding in a hole in the yard.  They made a break for it when I was trimming around the house.  I think there may have been 4, but one slipped into the back yard with the dogs before I could round him up.  I'm not saying the dog ate him, but I could not find him or any proof on the dogs they had a bunny snack.  We put them back in the hole when I was done mowing.  I would hate to have them not survive, but I also don't want more adult rabbits creating holes in my yard and eating the plants Em planted... torn.

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It's been a busy week and more to come...
With spring comes races, yard work and oh ya the job and kids are still there.
Life has been at a frantic pace this week and stay tuned for more product reviews, race reviews and Kansas propaganda!

@recoverye21 giveaway!

You're not alone if you have missed out on Recovery e21 in the ever expanding see of supplements and nutrition for endurance athletes.  But, take a minute to check them out!

From their site, "The ancient Greeks in the province of Arcadia sought to bring harmony, balance and peace into their daily lives through the philosophies of natural medicines. Theirs was an ancient wisdom.  For the past five years our researchers at Arcadian Nutraceuticals have been seeking out rare and forgotten plants, herbs, algaes and seaweeds once used by indigenous cultures for their remedial benefits.  We are committed to providing natural and organic supplements and remedies for people of the modern world who also seek harmony, balance and peace.  Recovery e21 is the first of our products marketed in the USA. We are currently submitting additional products to the FDA for its approval in 2010."

Recovery e21 even has a money back guarantee.  "Arcadian Nutraceuticals Pty Ltd stands behind Recoverye21 full spectrum electrolytes. If you're unhappy with your purchase for any reason — even if you've used all of the capsules — you can return the unopened capsules or the empty containers for a full refund of the purchase price minus shipping and handling."


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Here's what's at stake for this contest!
Prize Swag 1
2 packets (20 capsules each - 20 doses total) of Recovery e21 for you to try out.
MVT Silver tech t-shirt.
1st Endurance water bottle.
Moisture wicking verge socks.

Prize Swag 2
2 packets (20 capsules each - 20 doses total) of Recovery e21 for you to try out.
Man Vs Running black 50/50 blend t-shirt.
1st Endurance water bottle. 
Moisture wicking verge socks.

Prize Swag 3
2 packets (20 capsules each - 20 doses total) of Recovery e21 for you to try out.
HTFU Hat
1st Endurance water bottle. 
Moisture wicking verge socks.

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What you can do to get in!?
1 Entry
You have to like Recovery e21 AND MVT on Facebook.  Winners will be announced on the Facebook pages, so if you don't like the pages, you won't know!  You have to like both pages to get the entry.

1 Entry
Follow Recovery e21 on twitter.

1 Entry
Follow MVT on twitter.

1 Entry
Tweet, "I followed @Recoverye21 and @ManVsTriathlon for a sweet contest!  You should too!"

So you can get up to 4 entries.  If you already follow or like some of the profiles, then you only get entries for the new stuff.  But, you MUST like both Facebook pages.  Post on the MVT Facebook page what you did and how many entries you have! It's just that simple!

Last entries are accepted Sunday, April 1, 2012 at midnight.  Winners announced Monday, April 2, morning.

GO GO GO!

KC Running Company races coming up in Lawrence

Join Us For One of These Upcoming Lawrence and Manhattan Races

 The weather is beautiful and presents a great opportunity to support organizations in Lawrence and Manhattan through their Spring 2012 running events!  Sign up today and be a part of the fun at one or more of these upcoming events:

  

  

March 31 @ 9:00am - Rocking Rabbit 5K/10K Run/ Walk at Tuttle Creek State Park in Manhattan

Get a jump on the Easter holiday and join us at Tuttle Creek State Park for the inaugural Rockin' Rabbit 5K/10K Run/Walk on Saturday, March 31 at 9 a.m.  This fun event is a fundraiser for RSVP of the Flint Hills and participants will compete for overall and age group awards.  Get more information or sign up here for $20 for the 5K and $25 for the 10K through 2/29!

April 22 @ 7:30am - Kansas Half Marathon and 5K Run/Walk in Lawrence

The HyVee Kansas Half Marathon and 5K is new and improved for 2012 and registration is available for only $45/$25 through the end of February!  The USATF certified course, which starts and finishes in downtown Lawrence, has been modified to improve the accuracy and experience for participants.  The post race food, entertainment, technical shirts, and finisher medals for half marathon finishers will also make this event an annual favorite.  Help support the Health Care Access Clinic and sign up today here.   

  

May 6 @ 7:30am - Run to Remember 5K in Lawrence

The inaugural Run to Remember 5K benefits the Ride4Cops Fund, supporting  the Kansas Chapter of the Concerns of Police Survivors (C.O.P.S.) and the Douglas County Valor Awards Program.   The race starts and finishes at the Lawrence Police Department on 4820 Bob Billings Parkway in Lawrence.  Sign up here for only $20 through April 14.

  

May 26 @ 8:00am - Stop Gap 5K in Lawrence

Sign up for this new 5K run/walk benefiting StopGap Inc., a nonprofit organization located in Lawrence that was created to assist youth between the ages of 15-21 who are aging-out of foster care in Douglas County in claiming ownership of their life to become successful individuals. Sign up here to learn more about the event, starting and finishing at Haskell Indian Nations University for $20.

Kansas City endurance events coming up

04/07/2012                                                                                       8:00 AM

  

Mark your calendars for April 7th, 2012 for the 9th annual Run for Mercy 5K/10K Run and Walk!

Proceeds from the Run for Mercy will go directly to the benefit of orphaned and at risk children in South Africa through Oceans of Mercy. New orphan care centers are planned to provide help and love to these children. Your participation will mean a better life.

The course is USATF certified and we'll be using bib tag timing!

Location: Mill Valley High School (Shawnee, KS)

Start Time: 8:00 AM

Entry Fees: $30 entry fee for Adult 5K

   $12 entry fee for Child 5K 

   $40 entry fee for Adult 10K 

   $17 entry fee for Child 10K

Registration fees include a race t-shirt (while supplies last) and a post-race pancake breakfast!

04/14/2012                                              9:00 AM (run)/9:09 AM (walk) Join the Friends of the Lee's Summit Symphony for a certified 5K Run/Walk to benefit the Lee's Summit Symphony. Location: Unity Village, Lee's Summit Start Time: 9:00 AM (run), 9:09 AM (walk) Entry Fee: $25 entry fee includes t-shirt (while supplies last)  Print an entry form to register by mail here

04/21/2012                                                                              9:00AM   Come out and show your support to help us raise awareness for this autoimmune, neuromuscular disease and raise money for those people living in the Kansas City area with MG! Join this 5K by running, walking, or rolling your way across the finish line. Location: Heritage Park (Olathe, KS) Start Time: 9:00 AM Entry Fees: $25 entry fee for adults includes a t-shirt.     $15 entry fee for students includes a t-shirt.  T-shirts are guaranteed for participants who register by April 13th, 2012. After this date T-shirts will be given out while supplies last. Raffle tickets available, 1 for $5 and 3 for $10 Tickets can be purchased at Packet Pickup or during the event.

04/21/2012                                                                                          9:00AM Maple Valley 5K Run, Walk, & Roll The Maple Valley PTO is sponsoring a 5K Run/Walk at the KCPD Police Academy. All proceeds benefit the Maple Valley Missouri School for the Severely Disabled PTO who are seeking to complete a concrete walkway around the school for all students to access the school grounds. Location: KCPD Police Academy, Kansas City, MO Start Time: 9:00 AM Entry Fee: $25 entry fee includes a t-shirt

04/21/2012                                                                                         7:00 AM

 

The 6th annual Free State Trail Run  

100-Kilometer, 40-Mile Trail Ultras

26.2-mile Trail Marathon, and 1/2 Marathon
Saturday, April 21, 2012
Location: Clinton Lake State Park, in Lawrence, Kansas
40-miler & 100Km start: 7:00 AM, Marathon and 1/2-Marathon start: 8:00 AM

 

Sampson Flash Sale - Up To 60% Off Triathlon Bike Pedals & Accessories At TheClymb.com. Expires 3/29/2012 At 9AM PDT.

50% Off Montane Outerwear & Jackets At LeftLane Sports! Shop Now, Sale Ends 3/31.

Ruckus Kansas City registration closing soon, Father's Day Run early bird

Ruckus KC is closing for registration on March 26.

Make sure you get signed up!  If you are looking for a deal on registration, drop me a line.

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	Lace up your kicks and prepare to run or walk through a sports fan's dream course
	The Kevin Gray Father's Day Weekend Run is set for Saturday, June 16. Imagine the crack of the bat as you pass through CommunityAmerica Ballpark, the roar of the engines as you visit the Kansas Speedway, and the Caldron's pounding drum as you finish the event on "the pitch" at LIVESTRONG Sporting Park. What a course! Join us for the most unique Sporting 5K ever staged in the metro area. Help us celebrate the life of Kevin Gray, former head of the Greater Kansas City Sports Commission, and enjoy one of the most vibrant sports districts in the United States. Event beneficiaries are:
	Kevin Gray Family Educational Fund Greater Kansas City Sports Commission and Foundation The University of Kansas Cancer Center for adult sarcoma research
	Register now to begin a Father's Day weekend tradition. See you at the starting line on June 16!

Up to 80% off Carhartt at Sierra Trading Post

It's almost GAME TIME!

Here it is... the cusp of the official start of my endurance season!
Sure, I ran the Groundhog Run 5k and 10k, but that was a warm up.  What's the official start is the God's Country Off Road Duathlon!

While I couldn't wait for the season to start, it kind of snuck up on me.  With kids, time FLIES!  You're so busy changing poopy diapers and sitting in pediatricians' offices that you lose track of reality time.  Don't get me wrong, love the family, but if you thought you had no free time before kids, you're in for a surprise with kids!  If you don't want them falling down steps or sticking their fingers in power outlets, you better watch them like hawks!  They have yet to do either, but I'm not taking the chance!

I signed up for the long course duathlon, which in reality entails a 2 mile run at the end instead of being done after the mountain bike portion.

I've raced this course several times in the past and it's always been a fun time.
I'd bore you with details of the past performances and what my goals are, but with changes to the course, rain, obstacles changes on the course, it's not really comparing apples to apples.

2011 Wakarusa Off Road Challenge on same trail system

I'm usually hanging around the end of the front of the pack and race more for fun.

The biggest strategy is to get at the front of the pack before we dive off a levee trail into the single track.  If you don't pass people here, good luck on the bike and last run.

It's all trail running and mountain biking.  I'm looking to break in my Puma Trailfox shoes, but with all of the rain the past few days here in Kansas City, I'm not sure I want them to get trashed.  The trails contain a lot of sand and drain quickly, so it may not be an issue.

The other wild card is my funky knee...
It's been nagging me lately.  Ever since I hit the HRF indoor track for a 10 miler where I forgot my running shoes and ended up running in trail shoes, I've had a hitch in my giddy-up.

It worked out well to take it easy this week in prep for God's Country and a rest week in general.  Hopefully using the elliptical at the gym and only riding once on the trainer this week will pay off!  I would hate to have a nagging injury all summer!

In the end...
This is more for fun than anything.  It's in Lawrence (home of Kansas Jayhawks, in the Sweet 16 by the way) and more like a homecoming than a high intensity race.  I'm just hoping my mountain bike still works right and I can find all of my gear from the off-season!

Why KCTC Chose CF for Brew to Brew

Have you ever wondered how the KCTC chose the Cystic Fibrosis Foundation as the charity for Brew 2 Brew? One of our Kansas City Track Club Ambassadors, Joel Grimmett, has been running the race since 2003. Below he describes his experience having 3 children with CF.

My wife and I have 3 children with CF.  Our girls are now 20 and 18 and our son is 10.  Morgan is a sophomore at Kansas State University, Allison is a senior at Olathe South High School and Mason is in 4th grade at Brougham Elementary in Olathe.  The disease presents itself differently in all three of them but they stay healthy enough to lead normal lives most of the time; with exception to daily treatments, quarterly clinic visits, and long hospital stays.  

I ran the Brew to Brew for the first time in 2003 not knowing that the KCTC and Brew to Brew donated funds to the CF Foundation.  I have been running it every year since with very special friends who run or volunteer in the event to support our family and the CF Foundation.

At times we get overwhelmed with what CF brings into all our lives and feel like we are alone in the fight against it.  But for one day in early spring, with so many friends and family joining us, it is the most fun you can have in 6 hours, traveling 43 miles through Kansas.  It truly is motivating and inspiring.

Brew To Brew registration is closed but we are still taking donations. In 2011 Brew To Brew raised over $56,000 for Cystic Fibrosis. We would like do even more in 2012! If you would like to donate, click here. If you know of any sponsors who would like to be involved send a message to kctcrunner@gmail.com.

Kansas City Track Club Info

Kansas City Track Club Spring Racing Series 

The brand new KCTC Spring Racing Series is under way! Last weekend we kicked it off with the 34th Annual Westport St. Patrick's Day Run. Click here to see the leaderboard.

This year's racing series is unlike any racing series that has preceded it. It is seasonal, consisting of 8 races over a 3 month span. This makes it easier to keep track of your participation and gives you more opportunities to win prizes! It's a series that is sure to add a little pep in your step and joy in your heart. Participants of this series are sure to experience high levels of euphoria and bliss. Participants will instantly become mesmerizing, turning the heads of co-workers, mothers, and potential girlfriends (or boyfriends).

How do you sign up? Just click here. It's easy! It's free! And it's not too late! There are 7 races left in the series, and you only need to participate in 3 to win a prize. You don't even have to run. You can walk or volunteer and still win! If you've already participated in a series race, you can still sign up and have your points for that race counted toward the standings.

Be sure to check out the next race in the Series coming up this weekend-the Dash for Diabetes 5K.

If you're still unsure about it, you may need to consult a physician. Or just click Race Series  for more information. 

LET US HELP YOU CONQUER THE HILL The Hospital Hill Run has been one of the premiere half marathons in the country and a Kansas City tradition for 39 years. Many of you may have made running your first half marathon, or even running this half marathon, one of your New Year's resolutions for 2012. The Kansas City Track Club can help. Although the race isn't until June 2, it is time to start training! If you are new to running, or just new to half marathon training, you should start by working on your base. This means increasing your distance or speed in increments over time. The weekend, weekday group runs and intervals sponsored by the KCTC are the perfect place to meet fellow runners that can give you advice, motivate you and help you reach your goals. There are no set distances and these free group runs are perfect for those just starting out. Find a group run near you.  KCTC group runs will lead ½ marathon training at all group runs (if you want it). Each group leader will know the distance needed and have a course mapped out so you can hit your goal and help you prepare for the infamously hilly terrain of the Hospital Hill Run course. KCTC Intervals sessions can get you focused on this distance and date. You will get weekly updates from us regarding locations, course maps and distances, with running partners and group leaders to help you along the way! Register for Hospital Hill Run

RUNNING ON SOLID GROUND   This series of clinics on Thurs evenings are at the KC Plaza Library's (4801 Main Street, KC, MO 64112) Lg Conference Rm with a social following at Spin Pizza (4950 Main St, KC, MO 64112).  Spin Pizza has extended a 10% discount to KCTC members after each clinic. Clinics are free and open to the public. We will raffle a Road ID gift certificate and other items at each event! March 22nd - Hospital Hill Run Race Director Beth Salinger will present "Preparing for your initial Hospital Hill Run Half Marathon at 6:30" and "Race Strategies and Advance Training Tips for the Hill at 7:30.

UPCOMING TRAIL NERD RUNS  Break the winter running monotony and welcome in spring by hitting the trails in one of these upcoming trail events at Wyandotte County Lake Park! Saturday April 21st Free State Trail Runs 100K, 40M, 26.2M, Half  Saturday May 12th Rock On Lake Perry 50K, 1/2 Marathon, 5K     Visit http://www.psychowyco.com/ for more details!

GROUP RUNS WITH THE TRACK CLUB   

Click for details about the many group runs at www.kctrack.org

Sunday in Prairie Village-7:30a Hen House, 71st & Mission
Sunday Northland Runners- 8am check for location.  

Sunday in Olathe- 9am Price Chopper at 159th & Mur-Len
Sunday In Independence- 7:30am at the old O'Charlies  

Monday -Friday Intervals- 5pm Independence MiddleSchool

Monday Intervals- 6pm at Liberty Memorial.

Monday New Runners Class- 5:45pm at Ward Pkwy Center.
Monday Night Run in Waldo- 6pm Meet at The Waldo Well
Monday Mud Babes- 6pm Shawnee Mission Park
Tuesday Intervals Prairie Village- 5:30pm SM East High 
Tuesday Northland Run- 5:30pm at Macken Park, North KC
Wednesday Night Run- 6:15pm different location each week.
Thursday Leawood Runners- 5:30pm Leawood Middle School
Thursday Northland Run- 5:30pm at Macken Park, North KC
Saturday Near The Plaza- 7am Aixois at 55th & Brookside
Saturday Downtown-  8am Panera Bread, 2405 Grand, KCMO
Saturday Lee's Summit- 7am Gusto Coffee, 3390 Fascination
Saturday Liberty- 8am Buffalo Wild Wings, 9207 NE 152 Hwy
Saturday Long Trail Run in Lawrence- 7am Clinton Lake.
Every Day Trail Runs- off-pavement with the Trail Nerds

Kansas Half Marathon Clinic - Hosted by HyVee

In the HyVee Club Room

3504 Clinton Parkway

Lawrence, KS

  

March 22 @ 5:30pm - 6:30pm

Or

April 4 @ 5:30pm - 6:30am

Hear from HyVee dieticians on general nutrition, fueling and recovery and hydration and from a personal trainer from The Summit on proper stretching techniques.  There will also be time for Q&A at the end. 

-PLUS-

If you have not yet signed up for the Kansas Half and 5K, you will be able to sign up for the early bird price at the clinic!  

Get $10 off orders of $100 or more at Dick's Sporting Goods! Online Only, Exclusions Apply. Ends 3/24

Last week by the heart rate

So in my effort to train more efficiency with heart rate, I give you some training by heart rate!
It's not exactly easy to go by heart rate.  You have to notice if your heart rate is spiking and slow down quickly and reaction is delayed by your body.  You can't plug in the headphones and rock out and zone out.

If any of you out there have trained to heart rate, you know what I'm talking about.  I rode like a snail and ran like a turtle last weekend.  It's nice in the fact I'm not shredded and can function, but it does draw out workouts to take longer than they did in the past.

Check out some data from the training:

Long Ride

Long Run

Numbers
BIKING - 67 miles
RUNNING - 20 miles
SWIMMING - 2500 meters - sad I only got one swim in last week!
TOTAL MILES - 90 miles
TOTAL TIME - 09 : 29

I wanted a strong week in prep for a recovery / rest week and God's Country off road duathlon is coming this weekend.  It's more for fun, but I don't want to over-train and then race and hurt myself.  My left knee has noticed the added outside riding and needs a rest week, which hopefully I'm hitting the pool a lot this week and lessening the impact training.

Hope everyone else is having a good week of training.

Anyone else working with heart rate training and can verify sticking to it will improve your racing?