The club will also be providing a tailgate for everyone that attends and this year we will be getting our own designated tail gating spot. Details on this will follow on the time and the location as we get closer to the date. In order to secure our discount, we must have all tickets purchased by Wednesday, so click here and reserve your spot today!

Lou Joline, our club Vice President, won the Volunteer of The Year Award 2013. Truth is, Lou spends much time and makes a  huge contribution every year. Lou is the race director for Brew to Brew, our premier event coming up this weekend. Thanks for all you do, Lou!

Venture south today.  You will be surprised to find how short the drive is.  Courtney will be sharing her wonderful Lees Summit Runners’ route, and we will get the chance to eat at a new restaurant that has already developed a tremendous popular reputation.

Candlelight Appartments
6500 E. 125th St.   Apt #12
Grandview, MO 64030
#816.284.8189

Hey there, runners!   We have something new for you tonight.  It has been many moons since we have had a WNR in Grandview.  Annette will be treating us to a new run route in a new environment for us.  This is what it is all about.  See you in Grandview tonight.  Make note that Grandview is NOT as far away as some of us think.

6101 W. 102nd Ct. OP 66207 on the corner of 103rd & Beverly, just a block from the Indian Creek trail
Bjthornburg@gmail.com

Now that you have all gotten past April Fool’s Day, we can celebrate our success at BJ’s home.  Come ready for a wonderful run along the trail and some nice refreshments and fun conversation afterward.

4/10/13 Mizuno WNR at Gribbles Running Sports
Gribbles Running Sports,  Ward Parkway Center store

Get to Gribbles at 6:00 to get in your run before you settle down to pizza, fun,
and shoe information.
Push your limits in the quest for a more Brilliant Run. Test the new zero drop,
high mileage Evo Cusoris or the new high performance Evo Levitas from Mizuno!
Wave cushioning right where you need it, in the forefoot. Tailored for the
midfoot runner.

Stick around post run for Q&A with the Mizuno Reps and see our staff for details
on Mizuno specials that evening.

Bridgeworks Lofts
522 Locust Lane (unit 203)
KC MO 64106
#810.241.9649 (cell)

The Wednesday after the Boston Marathon means WNR at Roger Samuels’ cool loft in the Rivermarket area.  We get to run along the shore of that Missouri River.  Those of you who are running Boston can tell us all about it tonight.

We will abandon the streets and head for the trail tonight.  Don’t miss out on this opportunity to run in a different world from our usual runs.

5/01/13 the Novoveskys (Dan, Denoya, Danny, and Mary Elizabeth)
iRise fitness at 12831 West 87th Street, Lenexa, KS

Happy May Day! Denoya and family will be treating us to a wonderful location for our run tonight. There is childcare available at the gym for $5. We will have our potluck after the run when we get back to the fitness room. See y’all in Shawnee tonight.

Tonight we will celebrate Cinco de Mayo AND Lisa’s birthday.  Come ready for a wonderful run and celebration.  Bring something that will go with Ryan’s wonderful Cinco de Mayo main dish!

We get to come to this magical place with these magical hosts.  Enjoy their gardening creations and their stories of their most recent travels.  Don’t forget to bring your running shoes.

Leawood City Park, main shelter house
At the south end of Lee Boulevard

We get the blue ribbon treatment again tonight!   Alan and the Heartland Racewalkers are great at putting on a first class spread.  You don’t want to miss it, so get on out to the main shelter house at Leawood City Park.

Are you wanting to run a half marathon this spring but aren’t sure of how you will do your runs or have a training schedule in place? Well the track club is here to help you out, we have RRCA coach lead program that will get your ready for your half marathon.

This program will you lead you to the newest half marathon in Kansas City that I promise you will want to do each year from here on out! The Scout Strong Challenge begins in finishes in the beautiful Sporting Park. The race will lead you all over the area including a fun lap around the Kansas Speedway, it is one half you will not forget! You dont have to do this race to take the class but we strongly recommend this one!

Now on to the details of the half training training:

To register for the training group:https://enter2run.com/Register/?event=13623

When: Saturdays from March 2nd to May 4th at 7:00 AM.

Where: All runs will start at 55th and Brookside Blvd.
Tuesday Intervals are optional and are located at Shawnee Mission East High School Track at Mission and 75th Streets with Coach John Carstens.

Cost: $10.00

Registration Includes
Weekly training plan. Mileage will increase slowly.
Saturday morning group runs with aid stations- water and gatoraide
Tuesday Intervals Sessions focused on Half Marathon Goal
Guidance from KCTC certified coaches
Free KCTC logo tech shirt
Meeting new running friends

Requirements :
Be a Kansas City Track Club Member ($20. individual, $25. family) go to www.kctrack.org and click on “Become a Member”.
Participate in Saturday morning group runs
Complete 2-3 shorter runs on your own each week
Agree to not use headphones, bring strollers or pets to the sessions. Sorry. Our insurance does not allow this.
To learn more, visit www.kctrack.org

Have questions? Contact kctcrunner@gmail.com

To register for the race: http://www.active.com/half-marathon/kansas-city-ks/scoutstrong-challenge-2013

Starting at 5:30pm on March 5th at Shawnee Mission East High School track, (75th and Mission Rd.)  John Carstens, a certified coach, will lead interval training.  If you want to learn to pace yourself, you can do tempo work at these sessions. For those that want to get faster, speedwork/intervals are offered as well.

Cant wait to see you all for the first interval training of 2013!

They have pizza here for all of our tastes and dietary needs.  They give us a table in a space we can fill up.  Forget the side dish tonight, but don’t forget the running shoes.  You don’t get any pizza until after you run the trolley trail.

Location Detail Here!

WNR’s are FREE and anyone is welcome,starting at 6:15 PM with a 3 to 8 mile run or walk (and everything in between) followed by dinner this week at the restaurant, Next Door Pizza!  There are usually 25 to 45 runners & walkers each week with groups at all running paces.

We are unable to apply the discount to people who have already registered or for paper registrations.

We just got some great new hoodies in that you will want to take a look at! These come in men and women sizes, have a full zipper on the font and have a hoodie. The inside of the coat is nice and soft. I have been wearing my jacket over and over again, its pretty awesome and the best part is it is only $15!

This week is the time of year that we want to stay close to the Trolley Track Trail.  We will be there again tonight.  That’s not all that tonight has in store for us. The wonderful pizza that we devoured in a nano-second at our WNR at Gary Gribble’s Running Store last December will be on our plates again tonight.

Location Details:

Waldo Pizza, 7433 Broadway St

The beginners class will start Thursday, January 31st at 6:15. The class will have a 15 minute chat session and some hands on lessons for new runners to get an overall feeling of how to get out and keep running. Each week the coaches will lead the runners on a path to having a great first time race experience with a weekly running schedule to help get you to a goal race.

Here is a brief overview of the 7 week schedule:

Form Clinic with Dr Thomas Cotter

5/29/13 Lou Joline and Courtney Foster

Loose Park

Come to our old WNR ReRun hunting grounds tonight.  Lou and Courtney are putting their creative skills together to produce a WNR masterpiece.  Come be a part of it.

5866 Granada St (not Ln)

Fairway, KS 66205.

If coming from Roe, turn east onto 59^th Street.  Then go past Granada Lane to the second intersection, Granada Street, and turn north to 5866.

Fantastic!   We must have behaved well last August, because now we get to return to the Cotter residence.  Be ready for some fun tonight – oh, I mean, be ready to run hard!

6718 Vahalla Dr., Shawnee, KS, #913.248.1563 or #913.449.9091

email:  srobinette@kc.rr.com

(near 435 and Midland Dr.)

Oh yes – watch out for hills and deer on your run tonight.  You can run over the hills, but don’t try that with the deer.  Then we get to choose inside or outside dining at Sue’s place.

108 W. 123rd Terrace, Kansas City,

MO 64145. Phone: 816.588.3647

Ann and Jim have a lovely route for us in their neighborhood.  After you catch your breath, ask them about the hills of San Francisco.

Red Dress Wednesday Night Run

Kansas City Express at Terry and Ken Mann’s home

5540 Belinder, Fairway, KS  66205, #913.262.5102

Mark your calendars now – and find those red dresses.  We will change the color of the streets in Terry and Ken’s neighborhood tonight.  This is in honor of Women’s Heart Health Month.  Guys and gals alike will look great in red swishy clothing tonight.  Running is great.  Entertainment is even greater.  Come ready to appear in the media.  A KC Star photographer just might be present that night.

5060 Oak Street, KC, MO 64112

Hey there runners!   Is there anything better than pizza to get us on the run?   Make note that tonight we will be at the original Pizza 51 on Oak Street just west of UMKC.  We’ll be back on our trolley trail for our run tonight.

1/30/2013

Michael Forbes Bar and Grill

128W 63^rd Street  (the northeast corner of 63^rd St. and Brookside Plaza)

#816.333.4355

We will head to Brookside this evening.  We will be running on that Trolley Trail that we like so much and then returning to Michael Forbes to enjoy some yummy food as we check out the many photos of Kansas City in bygone days that they display in the café.  See you there!

Next Door Pizza

3385 SW Fascination Drive, Lees Summit, MO 64081

Telephone: 816-763-1200

How’s this for an invitation you can’t pass up?  “Please join our Lees Summit Running Group for WNR! We will be meeting at Next Door Pizza in Lees Summit for a group run at the beautiful Longview Lake. If you have any questions contact Courtney Foster courtneyfoster82@gmail.com.”   To get to Next Door Pizza, take I-435 east to I-470, and continue east to the Exit #5, View High Drive.  Go south on View High Drive past SW 3^rd Street to the traffic circle.  Take the first right off the traffic circle onto Fascination Drive.  Next Door Pizza will be on your left.

This week our run starts and ends at a great place to get some Italian food.  We will meet in front of Bella Napoli Restaurant to take off on our run, which can be along the Trolley Track Trail.  Then we will return to walk through the door right into the country of Italy.

Location Detail Here!

WNR’s are FREE and anyone is welcome,starting at 6:15 PM with a 3 to 8 mile run or walk (and everything in between) followed by dinner this week at the restaurant,Bella Napoli!  There are usually 25 to 45 runners & walkers each week with groups at all running paces.

Waldo Pizza

7433 Broadway St (75th & Wornall). 

Telephone: (816) 363-5242

This is the time of year that we want to stay close to the Trolley Track Trail.  We will be there again tonight.  That’s not all that tonight has in store for us. The wonderful pizza that we devoured in a nano-second at our WNR at Gary Gribble’s Running Store last December will be on our plates again tonight.

Bella Napoli

6229 Brookside Blvd

Kansas City, MO

The people at Bella Napoli are ready for “the runners” to show up tonight.  We get our own area on the south side of the establishment.  Nothing like a wonderful Italian dinner creation calling to me to get me to run faster.  See you in Brookside tonight!  This is a good night to run the trolley trail or out into the quiet neighborhood streets.

Kick off the new year with some group runs, new classes and seminars!

January 8th: Running on Solid Ground Series will kick off with Eladio Valdez, if you haven’t met Eladio this is the perfect time! He is the coach for Runner’s Edge and will be presenting on a 12 week strategy for training for a half marathon. This is a free series that will be happening monthly! More information here!

January 9th: Our WNR will be at Bella Napoli this week, join the club to run along the trolley trail and than some fun conversation afterwards at the ever popular Bella Napoli!

January 21st: Lou’s running class will start again for the winter session! Join us at Ward Parkway Mall for the first night of class. Information Here! This class will meet every Monday night for 10 weeks at 5:45 in Ward Parkway Garry Gribbles.

January 23rd: WNR will be heading back to the beautiful Longview Lake! The group will meet in front of Next Door Pizza to get a nice run in and than will enjoy some great pizza afterwards!

January 31st:  Leawood is getting a new group run and beginners running class! Starting at 6:15 at Elite Cycling in Mission Farms, anyone wanting to learn to run will get lessons each week to get you ready for race day and any thing running throws you way, weekly schedules for running,  access to RRCA coaches and weekly email recaps. If you just want a group to run with on Thursdays than meet at 6:30 for the group run! More information on this class will be up this weekend!

All of our group runs are still going on each week snow or shine!!  Check out our weekly run page to get up-to-date information on runs across the city!

Our Wednesday Night Run is one you do not want to miss this week! Not only are we going to enjoy the beautiful lights in Kansas City, we are also going to be supporting a good cause and enjoying some pizza together!

Location: 4950 Main Street Kansas City, MO 64112

Information: We will meet at SPIN Pizza on Main Street to run down to and around the Country Club Plaza to admire the Christmas lights. After our run we get to take advantage of a 10% off special for our pizza. We also have the opportunity to make this a really special event by bringing with us some fun toys to donate to Toys for Tots right there at SPIN.

Running on Solid Ground Lecture Series is starting up again in January and the list of speakers is great for all of your training needs! No matter if you are a seasoned runner, walker or new runner you will love these informational sessions.

The clinics are on the second Tuesday evening of the month from January to April at Kansas City Plaza Library’s (4801 Main Street, Kansas City, MO 64112) Large Conference Room from 6:30-7:30 PM with a social following each event at Spin Pizza (4950 Main St, Kansas City, MO 64112) which has graciously offered a 10% discount on food immediately following the event. KCTC with the support of Garry Gribble’s Running Sports will raffle apparel and gift certificates at each program. Clinics are free and open to the public.

• January 8th, Eladio Valdez III, Coach of The Runner’s Edge, presents a 12 week training strategy in preparation for your  Half Marathon.
• February 12th, Rebecca McConville, sports nutritionist and avid runner discusses improving running performance and health with a self-assessment of your diet.
• March 12th, Dr. Tom Cotter discusses “Injury Prevention and Foam Rolling”
• April 9th, Coach Jimmy Butler, Assistant Cross Country and Track Coach, University of Missouri Kansas City, discusses motivational strategies in training and racing to assist you in achieving a personal record this spring.

For questions contact Jim Greene at jamesgreene5@hotmail.com, Tom Cotter, thomasrcotter@gmail.com or KCTC at kctcrunner@gmail.com .

This week join us at Maggie McCoy and John Anderson’s House! What better place to be proving to Santa that you are deserving of all those gifts you are hoping for?  Impress us all.  We’re ready.

Location Information is Here

WNR’s are FREE and anyone is welcome,starting at 6:15 PM with a 3 to 8 mile run or walk (and everything in between) followed by dinner at Maggies!

Hope you all can join the Kansas City Track Club for a run up to 10 miles on paved trails!

Pizza 51 WEST

5938 Mission Road

Fairway, KS

Make note:  We will be running from a new Pizza 51 tonight!  This Pizza 51 is on the west side ofMission Road at the corner of Mission Road and 60^th Street.  We will meet up with our friends at our usual time, between 6:00 and 6:15, head out for our runs, and then come back to order the pizzas we are craving.   

Lisa and David Holiman

9709 Shepherds Drive, KCMO 64131. 

#816.941.4578

 Yes indeed – tonight is the night for our visit to the Holiman home and our run in their southern KC neighborhood.  Get ready to enjoy Lisa and Dave’s creativity.  Oh, and you might want to mention your thanks for their long running support of the Brew to Brew (managing station #1) as well as their annual hosting of WNR.  See you at 9709 Shepherds Drive!

SPIN Pizza

4950 Main Street  Kansas City, MO 64112
(816) 561-7746

 Tonight we meet at SPIN Pizza on Main Street to run down to and around the Country Club Plaza to admire the Christmas lights.  After our run we get to take advantage of a 10% off special for our pizza.  We also have the opportunity to make this a really special event by bringing with us some fun toys to donate to Toys for Tots right there at SPIN.

The location of the run will be at Garry Gribbles Ward Parkway Store (8600 Ward Parkway, Kansas City, MO) at 6pm! Bring a dish or drink as we will enjoy a potluck after the run!

This WNR’s is a $10 fee but all will be donated the American Red Cross. Anyone is welcome,starting at 6:00 PM with a 3 to 8 mile run or walk (and everything in between) followed by a potluck dinner!

Location: Lenexa YMCA 12831 W 87th Street Parkway, Lenexa, KS 66215

WNR’s are FREE and anyone is welcome,starting at 6:15 PM with a 3 to 8 mile run or walk (and everything in between) followed by dinner this week at the restaurant,Callahan’s!  There are usually 25 to 45 runners & walkers each week with groups at all running paces.

Want to start running and meet some new friends? Come join Lou and his crew for the fall session of our beginners running class!  Starting Monday, January 21st , you can join us at 5:45 in Ward Parkway Mall at Gary Gribbles Running Store!   This is a class for new walkers/joggers/runners,  those who gave it up but want to start again, persons who walk with a vengeance or anyone looking for good conversation on a Monday night!  By the end of the ten weeks, we will run a 5k and beyond! If you are a current track club members you can take the class for free!

On Saturdays in Liberty, I run with a great group of people. We appreciate where each started a year ago & the runners we have all become since. Several members have run marathons; some ran their first halves, 10Ks, or even 5Ks! On Mondays I run with a wonderful group. We start at the Brooksider & run the Trolley Trail. This group is a completely different type of group than Saturday’s. Finally, on Sundays I run with a variety of runners from all across the city, the Sunday Runday Group. Some from the Liberty group, some from different clubs. They are all amazing! And FAST!! I’m always the caboose, but I never feel a lack of support.

When I first became a member of the KCTC, I joined the Beginners Running Group because my 14 year old son wanted to give running a try. After his time became consumed with school work & soccer, I continued to help out with the group of new runners & walkers. It was a nice way to meet new people, to see new runners achieving their goals, to see walkers turn into runners & to give & gain encouragement. We all have something in common; we are runners. We celebrate little victories & huge life events with one another. We socialize outside of our running groups, learn about running from one another and are each other’s biggest cheerleaders.

I recently ran the 37^th Marine Corps Marathon in DC. I had a few running friends there too. We all faced Hurricane Sandy; all had completely different experiences and were all eager to check on one another’s accomplishments. I got to see one of my running friends at the start of the marathon, where we encouraged & calmed each other. It was a great safety blanket to know I had KCTC friends out in the marathon somewhere… Since my marathon two weeks ago, I have only run twice. Neither of these two runs has been at my running groups. I feel like I’ve been struggling to get back into a running “groove” again. The feedback & encouragement I’ve gotten from my fellow runners is that I am not only “normal” in feeling this way, but that I will indeed get back into the swing of things when I’m ready. Knowing my running groups & running friends are there for me when I do, well… It’s invaluable.

Becoming a part of a great running community is what makes all of my runs these days, worth it! I’ve seen average runners evolve into marathoners, marathoners become even faster & stronger & walkers become runners! Even my own son, who would rather pull out his own nails than have to run, has shown an interest in running his first half this spring. He seemed very excited about doing the run. Of course, he’s 14 & his attitude is subject to change at any minute. We’ll do the Scout Strong Challenge as a family if he’s ready & willing. To see a boy find a love in running is a most wonderful thing, even if he needs a generous push from the running community every now & then.

Rejoining my running community is what I’m looking forward to most in the next couple of weeks, beeeeecause… The community is what made this runner!

This post was written by ambassador Dianna Villigan. She works for Weight Watchers and is involved in the track club in several ways.  She can be seen running with the Liberty Running Group on Saturdays if she is not out running or volunteering at a race!

The Northeast was hit hard by Hurricane Sandy and while many of us are unable to go up in help we can help by packing the streets on Wednesday November 28th to run in support for all those who were victims of this storm. The Kansas City Track Club, in cooperation with Garry Gribble’s Running Sports,  is turning over our Wednesday Night Runs to help raise money for Hurricane Sandy relief. This is a casual fun run and welcome everyone to come and share with friends so we can show the Northeast that Kansas City is here to help!

The location of the run will be at Garry Gribbles Ward Parkway Store (8600 Ward Parkway, Kansas City, MO) at 6pm! Bring a dish or drink as we will enjoy a potluck after the run!

We ask everyone to sign up over here for a $10 fee that will all be donated to Red Cross to help families who were victims of Hurricane Sandy.

Location Detail Here!

WNR’s are FREE and anyone is welcome,starting at 6:15 PM with a 3 to 8 mile run or walk (and everything in between) followed by dinner this week at the restaurant,Callahan’s!  There are usually 25 to 45 runners & walkers each week with groups at all running paces.

Location Detail Here!

WNR’s are FREE and anyone is welcome,starting at 6:15 PM with a 3 to 8 mile run or walk (and everything in between) followed by dinner this week at the restaurant,Callahan’s!  There are usually 25 to 45 runners & walkers each week with groups at all running paces.

Lenexa YMCA
12831 W 87th Street Parkway, Lenexa, KS 66215

Denoya Novovesky has arranged for us to come to her YMCA for tonight’s WNR. We will meet at the Y to start our run. To reward ourselves, we will go next door to Callahan’s for our dinner.

This week’s spooktacular WNR will be at the Novovesky’s house! Come out of the trick or treat potluck dinner!

Click Here for address information

WNR’s are FREE and anyone is welcome,starting at 6:15 PM with a 3 to 8 mile run or walk (and everything in between) followed by a Potluck Supper. Please bring an already prepared dish, fruit, veggies, dessert or beverage to share. There are usually 25 to 45 runners & walkers each week with groups at all running paces.

Already have a costume planned out,?No need to just wear a costume one day why not several times next week?

The Monday Night run is hosting a Run For Your Life Fun run at The Brooksider this week! They have several different maps planned out and you can hang out and chat with your favorite ghost and ghouls afterwards! Check out the facebook page for information on paths! https://www.facebook.com/groups/369988619744603/

Hey track club we just got some great new jackets in and you can buy them today over here!

We have men and women sizes available and they have great little features like strategically placed ports for earphone cords and drawstrings on the inside bottom to help keep wind out!

The price of these jackets are $35 dollars and shipping is $3

Tomorrow the WNR will be at Monica Lazkani house! We get to see Monica’s new home. Get on over for run and fun as we cruise the streets of Old Leawood.

Click Here for address information

 WNR’s are FREE and anyone is welcome,starting at 6:15 PM with a 3 to 8 mile run or walk (and everything in between) followed by a Potluck Supper. Please bring an already prepared dish, fruit, veggies, dessert or beverage to share. There are usually 25 to 45 runners & walkers each week with groups at all running paces.

50k, Marathon, Half Marathon, 10k and 5k on November 17th, 2012

Register Here for a 15% discount into the upcoming North Face Endurance Challenge in Kansas City!  You must click on this link in order to get the discount!

After you pick the distance you want and fill out the registration information you will finally arrive at the payment page.  There is a space to enter the promotion code (just above where they enter credit card information).Enter this code: ECSKCClub  and then click apply. You will get an automatic 5% discount. The code is case sensitive, so you’ll want to be sure you use the one above!

KCTC took time this week to meet several runners at the KC Marathon Expo! We were able to chat with local and visiting runners about the club, some of our fun races that we put on and our awesome KCTC apparel!

After all these years, Mark Westfall finally met Bill Rogers at the KC Marathon Expo. Mark dug out Runners World Jan 1986 and The Runner Nov 1981 for Bill to autograph. Awesome!

On race day, the track club handled water stop number two and it was one amazing group of volunteers! We appreciate all who came out to help and loved cheering on all the runners in the Waddell & Reed Kansas City Marathon cant wait to do it again next year!

The Inaugural Mustache Dash Kansas City happened on October 13th, 2012 in Leawood, Kansas. I, Randy Harbin (One of the newest Ambassadors) was among the 1025 runners and walkers that took to the streets of Leawood, Hosted by The Gent’s Place and Michael Shae Salon and Day Spa, this event celebrates the art of fine grooming and encourages all participants to enjoy wearing a mustache, if only for the race!

Yours truly only sported a Mustache for the race along with many others who, I’m sad to say were way more creative than me. Overall this was an excellent event and it could not be dampened by the impending storms. The Finishers Medal were unique and a nice addition to my trophy case. Although no PR was set and I only finished 4th in my age bracket I had a great time and met some new friends. A good time was had by all and I would recommend you try this when it comes back around. I’ll see you there.

This post was written by ambassador Randy Harbin is new to Team KCTC this year but he is a veteran runner and we are excited to see all the things he does with the club this year!

So I started trying to workout.  I’m not going to lie, it was pretty rough at first.  A weight room can be extremely intimidating, especially when you are 22 years old and have never lifted a weight in your life.  But I went through every machine, every free weight, every muscle group. I just didn’t want to turn into a big, muscle head He-She!

Along with helping me with my diet, I had a schedule that I could maintain of lifting and doing cardio, so that I would have a good balance.  Eventually, I became so comfortable in the weight room that I felt confident going through the exercises, and even lifting with the other juice heads.

The changes I saw in my body were crazy! I think I have always looked relatively fit and trim, but nothing like what I was starting to develop.  I could actually see the outlines of my abs!  Biceps, triceps, calves and glutes became firmer and more toned.  And I’m telling you ladies, I lift HEAVY (for a 108 pound girl).  I am sore after every workout and it feels great.  This is the most amazing part- I dropped 5 pounds (which for me is quite a bit), and still looked feminine. On the days I was lifting, I only had to do 20 minutes of cardio.  Because I wasn’t running everyday, the desire to run reignited, and it began to feel like an enjoyable activity once again.

But the benefits don’t stop there.  My running became so much more than it was before.  Because I was getting stronger, I became faster. I no longer wanted to run in races, I wanted to compete in them.  And compete I did-  I placed 2nd overall woman in the Abilene Half Marathon, with an average 7:38 minute mile!

I don’t tell you all of this to brag- I am just still in amazement myself at the incredible changes lifting weights has made in my life.  I have worked up to lifting 4 days a week and running 3 days a week (I really should have an off day, but I am addicted to both!).  By splitting my workouts, I find that I still enjoy both activities and give my body a chance to recover from each.  On the days I lift, my heart gets to rest and not be at such a constant high rate.  On my running days, my muscles relax and I work the soreness out.

So which is more beneficial, cardio or weights?  For me, it has to be both.  I try really hard to be good about my diet- unfortunately, that plays a pretty vital role as well.  I started eating right and lifting at the same time, and was equally committed to both.  But I have, and always will have, a major sweet tooth.  I now have dessert on a daily basis and have been known to go through an entire box of cereal in a day.  So in order to work off the extra calories, I do have to incorporate cardio.  And I do still love to run.  However, the cleaner you are with your diet, the less cardio you have to do.

Ultimately balance in all aspects of life is a good thing.  For the first 22 years of my life, I was thin, but not toned, and pretty weak.  With the incorporation of weight training in my workout, I feel leaner, faster, and most importantly, stronger.  And who doesn’t like a strong woman?

Erin Butler is one of the ambassadors for the track club, her passion for running is deep and she loves inspiring and helping others!

These seasons are full of memories and love that we take with us into the New Year, but unfortunately we also take something unintended, an extra 5-10 pounds. Suddenly the candy we ate like a child at Halloween, the plates of Thanksgiving goodness we put away and the sweet and irresistible treats of the holidays have caught up with us and we start the New Year with unintended baggage. There’s a reason that the vast majority of New Year’s resolutions focus on weight loss and exercise.

Fortunately we don’t have to miss out on the delicious joys of the holidays. We can still enjoy the edible treasures of the season (within moderations of course), as long as we stay active. Now sometimes it’s hard to want to be active when it’s cold outside and the sun setting earlier and earlier but staying active will not only help you combat those extra calories you’re bound to eat but it will also give you many great opportunities for quality family time as well. From fun activities such as sledding, ice skating and
playing in the snow to needed activities such as shoveling and chopping wood all burn many calories and can be done as a family.

So this fall and winter don’t let the Holiday food send you into next year with extra baggage. Do something about it. Be active and enjoy outside activities despite the cooler weather.

This blog post was submitted by Brad McCleary, an ambassador for the track club. You can see Brad around town helping people get motivated to get their goals in order and train them to achieve dreams!

What a great looking class! The Fall Beginners Class is off and running, join in if you would like on Monday Nights, 5:45 at Garry Gribbles Sports!

Garry Gribbles Running Sport wants to invite our members to join in the Diva night they are hosting October 25, 2012 from 6:30 pm- 8:30 pm at GGRS Ward Parkway!

Dr. Kimberly Roys and Darla Mouce from Johnson County Imaging Center will be presenting on the importance of breast exams and mammograms in honor of Breast Cancer Awareness Month. And like every Diva Night, there will be drawings for great prizes so bring a friend or two and enjoy an night with the ladies from GGRS!

Three members of the KC Track Club recently took part in the racewalking events at the Kansas Senior Games in Topeka on Sept. 23. They included two veterans and a rookie. The veterans were BJ Thornburg and Alan Poisner who have previously won medals at the National Senior Olympics-and they had no problem winning medals in Kansas. BJ was 1st in the 1500-meter walk (F65-69) and also qualified for the nationals by virtue of her finish in a swimming event the previous day. Alan was first in the M75-79 in both the 1500-meter and the 5000-meter walks and lapped the field in the longer race. The rookie was John Anderson who had never entered the Kansas Senior Games before. He took 1st (M70-74) in both the 1500-meter and the 5000-meter walks and thus also qualified for the National Senior Olympics to be held in Cleveland in 2013. John also qualified in cycling by virtue of his performance on another day. He had the advantage of a cheering section, Maggie McCoy. Heartland Racewalkers came away with 10 Gold and 5 Silver medals, including one by Jean Brunnenkant in the women’s 1500-meter walk in the 95-99 age division! If you are less than 96 years old (Jean’s age), give racewalking a try by coming to one of the Saturday morning clinics, see www.heartlandracewalkers.com

Great job to all the Heartland Race Walkers!

September 26th- Mary and Doug Edward

The month of October is going to be a fun month for our WNR’s, can’t wait to see you at them!

October 3rd: Paul Gorman

October 10th Foo’s Fabulous Frozen Custard (Jeff Stottle)

October 17th: Karen Williams and Andy Geoghegan

October 24th: Monica Lazkani 

October 31st: Halloween at The Novoveskys 

Email us if you have any questions or if you would you like to volunteer to host a run!  Contact  kctcrunner@gmail.com

6229 Brookside Blvd
KC, MO

Tonight our run starts and ends at a great place to get some Italian food.  We will meet in front of Bella Napoli Restaurant to take off on our run, which can be along the Trolley Track Trail.  Then we will return to walk through the door right into the country of Italy.

The Novoveskys (Dan, Denoya, Danny, and Mary Elizabeth)
8615 Marty, OP, KS, (2 blocks west of 87th and Metcalf)
#913.381.9358

Who could be better than the Novovesky clan to host us on Halloween? We are guaranteed a howling good time tonight. Hmmmm. . . . now, what should we wear on this run????

Monica Lazkani
9601 Chadwick Drive, Overland Park, KS 66206

Oh boy, tonight we get to see Monica’s new home. Get on over for run and fun as we cruise the streets of Old Leawood.

Karen Williams and Andy Geoghegan
5740 Cherry, KC, MO 64110, #816.926.0551

Andy and Karen will guide us to a wonderful running tour of the Brookside area. We can enjoy the streets or the trolley trail or a mixture of both. Bring your appetite.

Yummy!  Jeff is treating us to WNR at Foo’s tonight.  Bring your usual side dish, but you might want to give into that urge to treat yourself to one of those mouth watering items that are featured at Foo’s.  We will gather in the back area.

1862 South 7^th St  (the corner of South 7^th St. and Shawnee Dr.)

KCK 66103

#913.708.5556

Is your mouth watering already?  It should be.  We get an interesting run route tonight before we sit down to the best bbq in the Midwest.  Here is what Paul is promising for his 3^rd WNR he has hosted for us: “main course BBQ, side dish BBQ, dessert BBQ”.  To that, I say, “What a way to welcome in the month of October!”

Want to start running and meet some new friends? Come join Lou and his crew for the fall session of our beginners running class!  Starting Monday, September 24th, you can join us at 5:45 in Ward Parkway Mall at Gary Gribbles Running Store!   This is a class for new walkers/joggers/runners,  those who gave it up but want to start again, persons who walk with a vengeance or anyone looking for good conversation on a Monday night!  By the end of the ten weeks, we will run a 5k and beyond! If you are a current track club members you can take the class for free!

As we close on the first year of Team KCTC ambassador program, donations are being made  to charities that have been chosen by each ambassador. Gabe Esteban, ambassador for Kansas City Track Club proudly gives back to the community with a donation to the local Cub Scouts, Pack 215.

Cant wait to see you all at the new location for a great night of running!

Location:
The Brooksider
6330 Brookside Plaza
Kansas City, Missouri  64113
816.363.4070

Time: 6pm

Map

Email kctcrunner@gmail.com if you have any questions.

If you would like to keep the Trolley Trail whole, you can help–a lot–by writing a letter and sending it to: KCATA Board of Commissioners and another letter to the General Manager, Mark Huffer at: 1200 E. 18th Street, Kansas City, Mo., 64108 Here is a sample letter sent by the KCTC. You may use it or customize it as you wish. Customized letters get more attention.

While you’re at it, it only takes a minute to e-mail your KCMO council in Districts 4 and 6 and voice your opinion. Districts 4 and 6 are where the Trolley Trail passes through. Find their contact info at the link above. Snail mail is effective too.

We need some awesome KCTC ambassadors for the 2012/2013 year! Please check out our Ambassador Recruitment page for all the information and fill out the application to be a 2012/2013 Ambassador!

 If you have any questions about this program please email: kctcambassador@gmail.com

Ambassadors Wanted!

Every year, during the last weekend of June all the eyes of ultra running descend upon the Western States 100. No, I didn’t run this but I was lucky enough to help crew a good friend of mine Brian Brooks attempt his first 100 miler.

Crewing is by far a very challenging yet rewarding experience. This was Brian’s day and we, the crew, needed to do whatever we could to make his run the most stellar race of his life.

We attended the pre-race briefing, there we got introduced to the top 10 men and women and got a crash course on course conditions and crewing logistics (by the way crewing at this race is a logistical nightmare.)I won’t bore you with how many times we got lost or didn’t make the shuttle. Otherwise this would take forever. So here it goes…

Waking up at 3:30am, freezing our keisters off to get Brian to the start line at Squaw Valley. I totally teared up at the race start watching hundreds of runners especially Brooksie tackle the first 3 miles of uphill ski slope. We left in a flash driving promptly to Auburn (the race finish)and get supplies for the day. Then we headed back to meet Brian at the 30 mile mark and almost missed him due to the line at the shuttle bus. He was in good spirits when we saw him and pretty darn wet from the rain and sleet. We headed to forest hill and set up camp for when he would come through at mile 60, the rest of the crew split from us to meet him at an earlier checkpoint.

We got to see the front-runners (and Hal Koener topless) fly through forest hill while having PBR’s on the porch of a local bar. A few hours later we got word that Brian was close and headed our way, he met up with his pacer at the aid station and had an epic blister popped on his toe (the volunteers were taking pictures it was that big) and he was off. Then quick nap time. We hit up another shuttle bus and we started walking down to Rucky Chucky River Crossing a solid 3 miles down hill and we caught up with Brian. Brooksie was super stoked about learning to pee while walking! We got him fed and changed at the aid station at Greengate or mile 80 then sent him out with a fresh pacer to tackle the last 20. We had to wait for another shuttle bus to get us then we were off again to meet him at mile 93. His girlfriend went to pace him for the last bit while we caught a couple Z’s.

We arrive at the track in Auburn seeing people finish the last 300m while running with their loved ones and we knew Brian was coming soon. We got word that he was close so we met up with him outside the track and we all told him how proud we were and he still had that shit eating grin on his face. ’Get Buckles’ we said!

We got to see record breaking performances by Tim Olsen the overall winner, Ellie Greenwood broke Ann Tresons record (a feat thought impossible) but nothing was better than being there as Brian ran the last 300 meters on the track at Auburn high school with his daughter, finishing his goal that he worked so hard for.

I am in awe of Brian, if anyone deserved this day it was him. Brian worked so hard for this moment and I was lucky enough to be a part of it. Brian is the perfect example of what happens when you have stellar trail karma. Well done sir! Thanks for letting me be a part of your epic race.

Ashley Austin is a KCTC Ambassador and very active in the trail running club, Trail Nerds! You can see her on Thursday night BAR runs and several other events throughout the year.

Our Monday Night Interval group needs your help! Our current leaders are not able to lead this group at the moment. If you are willing to come lead this group, let us know!

Monday Intervals- 6pm at Liberty Hill Tower at the Liberty Memorial at 100 West 26th Street, Kansas City, MO . 

Email kctcambassador@gmail.com if you are interested!

While I was in KC I managed to get in the loop with KC Track Club and from there the Trail Nerds.  I ran trails in Alaska, but I never loved it like I did in Kansas City.  Thursday night BAR runs, Lake Perry Races, and any event at WYCO that incorporated terrible things like Fall Down Hill were all things I looked forward too.  After taking advantage of the KC trails as much as I could I was worried that I would not have any trails to get dirty on here in Jarabacoa.  My worries were unnecessary although the idea of a trail is not quite the same thing here as it is in KC.  The mountains that surround me now are a wonderful outlet to nature, but you learn to get a little gnarly here.  My first trail run with a friend here ended up 2750 feet higher than it started and only took 4 miles to get there.  On the trails up the mountain you see sweeping views, frogs, barbed wire fences, flowers, cow crap, and many others things.  Sometimes you realize that you aren’t really running on a trail and that it is actually just a mudslide or a creek, other times you realize that the idea of running is more of an idea than a realistic possibility.  As a trail runner I think that stepping into other worlds is something that we hope will happen every time we hit the trail, being here and entering the mountains really does open my eyes to something new every time.

I’m thankful for my time spent running with all the wonderful people of KCTC and KC Trail Nerds.  Now I am here and I am ready to fall in love with a whole new outdoor world that is waiting to be explored, one footstep at a time.

David Bean was an ambassador for the Kansas City Track club before trekking off to his new location! He will be missed by the club. Good luck in your endeavors and thanks for all your help around the club!

On April 15^th I cut out the junk food in my diet, started drinking a lot of water and on May 5^th I signed up for Weight Watcher’s Online for Men since I did not know the foods I can eat and not eat. Many people told me “just cut your food portions in half” and honestly, this is easier said than done. From my previous experience the experts at Weight Watchers know how to lose weight without a person starving.

Counting my points, drinking a lot of water, my running, learning the foods to eat and AVOID and recipes from Weight Watchers has really helped me! Within 2 ½ months I lost of total 32 pounds. I had to reset my goal  due to the weight loss.

Cutting out the junk food, eating fruits and veggies has amazingly helped my running! I have a lot more energy on my runs and my recovery is a lot better. I use to think running thirty-five minutes was a long run however due to my friends I have met through the Kansas City Track Club and my weight loss, a thirty minute run is now considered my short run.

Recently I signed up for the KCTC Half Marathon Training with a goal to finish my first Half Marathon by the end of year.  A year ago, if someone would have said to me you would do a Half Marathon by the end of the year I would think “not in a million years” however it seems like reality to me now.

I feel very good about myself however, I know my journey is not over and I must remember what Weight Watcher’s taught me or I will be in the same situation as before. I learned Weight Watcher’s is not a quick loss program before a high school reunion or some wedding but a life change.

This blog post was written by our ambassador, Gabe Esteban. He has a love for running and getting to know others in the community who need a friend to help the start running or walking.

I recently purchased the Forerunner 610 and I love having the ability to see my heart rate, get my calories burned asap and have a pace measure on my hand right at that moment! The watch has it quirks and its pretty bulky but it really has helped to keep me motivated and track my habits. I still use my iPhone to log my miles through Nike Plus until Garmin Connect gets an updated interface!

Another love is my fitbit! I have had the fitbit for years, but never manage to use it consistently. I need to and plan to use it the next couple of months to see if I am getting as active as I need to be each day! It really is a great monitor for that and I love the fitbit for a several reasons! The best customer service ever and the website and food log is amazing!

My favorite running shorts are from lululemon always keep me on the go! I recommend you find a quality long lasting product for running that you love!

Lastly I always remember this, sometimes we have to look within to just get out the door!

What are some of your favorite products that help to push you out the door on days where you just don’t want to run?

Courtney Foster helps lead the ambassadors and is an active member of the KCTC. You can see Courtney some Saturday mornings helping lead the Lee’s Summit group and Monday with the new beginners class or The Well.

I wish I could be all “technical” here about running, about form, times, splits, speed work, etc., etc., but I cannot. I’m not THAT type of runner. What I am is a visual runner. I see things differently in my runs each time. I hope that rings true for each runner and walker out there. When I really started running outside, I noticed all of the things that were so unusual about the usual. When you pass by places in a car, you never really SEE those places. When runners concentrate on their paces, heart rates, mileage, form, the beauty of the run may sometimes be lost. Maybe not, I could be wrong; it’s been known to happen.

My hope for every runner, walker & cyclist out there is that the everyday beauty of our surroundings be fully appreciated. The way the flowers blow in the wind, the way the hot air from a car feels as they race by, the way the smell off the lake is intoxicating sometimes, the way the sun feels against the skin, the sound the feet make as they hit the ground. Those things are all things I pay attention to as I run. I also pay attention to my pace patterns as the music thumps in my ears. I feel a great release from all of the stressful and ordinary things in life. That is WHY I run.

Every runner out there has a different mission, if you will. But I do hope that on one of the runs, the mission is pure appreciation for the great things your mind, body and soul are accomplishing. Take time to smell the roses seems really very blasé, doesn’t it… if you do though, be sure to take it in, tell someone else about what you experience. Be sure to wholly enjoy each run. Happy running y’all!

This post was written by ambassador Dianna Villigan. She works for Weight Watchers and is involved with New Beginners Class. She can be seen running with the Liberty Running Group on Saturdays if she is not out running or volunteering at a race!

I don’t really race (much), I’m not all that concerned about times or pace (except how they relate to my heart rate). I log miles, watch my heart rate and run/walk in intervals.

It started about 3 years ago, I was 38 years old and very out of shape, and a smoker. I quit smoking, started moving (most importantly, off the couch), even got into a few races. Now, I’ve lost some weight (could be more, but hey, I like to eat), and I am proud to be an ambassador for the track club. I’m not an ambassador because I win races or can run 100 miles nonstop, I’m here because I love running, the way it makes me feel, and the strength it gives me.

I think there are misconceptions out there about running, believe it or not, it does NOT have to be done as fast as you can go. Matter of fact, some of the biggest gains can be found at low intensity levels. I do love to share my techniques and training methods with anyone who will listen. Anyone and everyone is welcome to come and run with me, we can run, walk, and discuss black hole gravity, string theory, lactate threshold, anaerobic threshold and how at least 50% of those pertain to our running.

So, if you are out there lurking in the shadowy corner of the internet reading our blog and wondering if you can do this running thing, the answer is YES YOU CAN, and we would love to help you get started! You don’t ever have to be a speed demon you just have to willing to get up off the couch!

Scott McKiddy is a Kansas City Track Club Ambassador who also has a busy job fighting fires! You can see Scott on Saturday mornings helping lead the Liberty Group Run!

One show that has had massive success and has been seen as life changing is The Biggest Loser. And we admit, we’ve watched this show too and wanted to see people as they tried to change their lives. But things aren’t always as they seem…We came across this article from a former contestant that puts a new perspective on what really happens. It’s because of shows like this that people think it’s realistic to have huge weight loss in a week and then get frustrated and give up when that doesn’t happen. This weeks article will focus on what is realistic and the real “reality” of weight loss.

The Truth About Weight Loss and Reality TV

 Millions each week tune in to watch The Biggest Loser and the vast majority of people who watch the show think that these people are losing massive amounts of weight because of their trainers and dietitians. Based on this article we’re seeing that things aren’t always what they seem, or what we want to believe. Here’s some truth to healthy weight loss that is attainable, and maintainable.

 Truth #1: Listen To Your Doctors

 While this would seem a no-brainer, some don’t understand the importance of this. Working out while injured can cause further and worse injury and so when your doctor tells you to rest an area or injury, heed the doctors advice. Your personal trainer should never force you to work out on an injury, especially when doctors have advised against it.

 Truth #2: The Healthy Calorie Range

First we have to understand that calories are not the enemy. Calories are what give our body’s the fuel it needs to keep going throughout the day. That being said we also have to understand that not all calories are created equal and there are calories that are good for us and others that are empty and will not help us achieve our goals. When calories drop too low (usually below 1,200 calories for women and 1,500 calories for men), your body’s protection mechanism switches on because the body thinks it is starving. In order to conserve energy, the body lowers your metabolism and you will not burn calories as quickly. This results in a slower weight loss rate, or sometimes prohibits any weight loss from occurring.When your caloric intake falls below these levels, it is also extremely difficult to obtain all the nutrients that your body needs for health and survival. These very low calorie intakes can also lead to other health problems such as eating disorders, gout, gallstones, and heart complications.
Truth #3: How Much Weight Is Realistic To Lose In A Week

First let’s make sure we all understand a week is 7 days. A realistic and healthy number is 1-2 lbs a week. While some people can and do lose more than that in a week, this is a realistic number that is attainable and maintainable.

 Truth #4: Water Is Vital To Weight Loss

We’ve written and posted many articles about the importance of drinking water to help with weight loss, and so to have people come out and say that they’ve had to do severe dehydration to drop the weight needed for a weigh in is sick and wrong. Water not only helps us feel full longer and helps keep our appetite controlled, but it also is needed for the function of our internal organs. From our bladder and kidneys to other vital organs water is needed to help everything running and functioning properly. Water also rids our bodies of toxins that can make us sick. Water naturally passes those toxins from the body and helps us stay healthy. When we do not drink enough or hold out on water our bodies go into survival mode and start storing water in fear that it won’t get any when it needs it and so then we start carrying around extra water weight, but when we drink water (recommended is a gallon a day) regularly our bodies know we are taking care of it and it has no need to retain any. So if you want to lose weight in a healthy fashion, become good friends with water and it’ll take care of you.

 Truth #5: You Don’t Live On The Ranch

Unless you’re the small percentage of people that live in a secluded place where you don’t have to work or care for families and where you have trainers, staff, doctors and nutritionist who are supposed to tell you what to do and what and when to eat, you’re going to have to figure out how to do this in the real world. It’s not realistic to think that most people can spend 5-8 hours every single day in the gym working out when there’s work to do and families to care for. A realistic solution would be at least an hour every day either in the gym or at home. It may take some creativity to fit exercise in with the full time job and family that both demand your time. If you’re a morning person getting up a little earlier and getting a good workout in to start the day is a way to ensure you actually get it in before the craziness of the day begins. Although you may not be able to do traditional strength training at home, there are very inexpensive resistance bands that can help you still workout on the days you can’t make it into the gym. Chances are you don’t have somebody who buys your food and cooks it for you, so what you eat is up to you. You may not have a nutritionist monitoring your food but that’s isn’t a pass to eat whatever you’d like. There are plenty of fantastic free online resources, like Sparkpeople, as well as many free phone apps that help create meal plans and count calories as well.

This blog post was submitted by Brad McCleary, an ambassador for the track club. You can see Brad around town helping people get motivated to get their goals in order and train them to achieve dreams!

When I first started running, I never thought that it would take over my life the way that it has.  I was just running to try to get over a weight loss plateau.  I never dreamed that it would help fill a void in my life and that I would start to feel like an “athlete”.   I was always the fat girl that was horrible at sports and the last kid ever chosen to be on someone’s team.  Running changed all of that!  Despite not being the fastest or most skilled runner, I finally found a team where I belong.

My running milestones began with Rock the Parkway 5K in April 2011.  It wasn’t the best time, but I did it!!! I felt awesome and definitely had a high from my accomplishment.  The next race I did was the Weight Watcher’s Walk It Challenge in May 2011.  I walked most of the race with my mom and a fellow Weight Watcher member.   I don’t know how long it took us to finish, but time didn’t matter.  I had inspired my mom and a friend to participate in a 5K.  In June 2011, I started attending KCTC’s Beginners Running Group at Gary Gribbles in Ward Parkway Center.   I met so many great people during those classes and have remained friends with several of them.   I went on to run the Komen race in August 2011 and decreased my 5K time.  In October 2011, I ran my first half marathon (Waddell and Reed Kansas City Half Marathon).  I finished in 2 hours and 24 minutes and was so excited.  In November 2011, I helped start the running group in Liberty.  This group means the world to me and they have helped make me the runner I am today.  We met every Saturday during the winter and they pushed me to continue to improve my speed, distance and endurance.  When spring arrived, I became a KCTC Ambassador and I started running races again.  In March 2012, I traveled to Atlanta to run the Publix Georgia Half Marathon.  Despite some stomach cramps and the unseasonable warm weather, I finished in 2 hours and 29 minutes.  It was worse than my first time, but considering the circumstances, I was happy with my time.  Two weeks later, I braved the heat and humidity again to run my 4 mile leg of the Brew to Brew race.  Two weeks after that, I ran Rock the Parkway again.  This time, I ran the half marathon.  I finished in 2 hours and 27 minutes.  I was disappointed in my time, but I was still proud of my accomplishment.   I didn’t give up and two weeks later came a great victory for me.  I ran in the rain during the Sabates Trolley Run and finished in 39 minutes.  This was the fastest that I had ever run 4 miles.  My confidence and enthusiasm were restored.

I continued to train and decided to run the Hospital Hill Half Marathon.  I was scared of the hills and decided that my goal was to just finish and survive the race.  My friend and I lined up in the 2:20 pace group the morning of the race.  I figured I wouldn’t be able to keep up, but I would be ambitious and at least try.  Then the race started and I took off running.  I couldn’t believe how great I felt and how I my body just took over.  Before I knew it, I had left that pace group behind and was in front of the 2:15 pace group.  About halfway through the race, I started to slow down a little and had to find other ways to stay focused and motivated.  There were a couple of runners who saw me walking and they encouraged me to continue running.  For the rest of the race, we took turns passing each other.  They kept me from giving up and I was able to finish in 2 hours 18 minutes.   That was 6 minutes better than my fastest half marathon time and 11 minutes better than my Atlanta time.  I never found out their names, but I saw them after the race and thanked them for their help.  I had accomplished a new personal record at a race that I just wanted to survive.  I wasn’t the only one who had a huge milestone reached that day.  Four of the six members of the Liberty running group got new personal records that day and three of the six placed within their age group.  We definitely conquered those hills!

After running Hospital Hill, my determination and ambition ramped up again and I made two new goals – finish the 2012 Waddell and Reed Kansas City Half Marathon in less than 2 hours and to run a full marathon next spring.  I look forward to accomplishing these milestones and many more…

This post was written by ambassador Melissa West.  She helps lead the Running Group in Liberty on Saturday mornings and often helps with the Beginners Running Group on Monday nights.

 STEP ONE: BUY STUFF!

Before starting any new activity, you must buy stuff! this is what keeps America great! Start with shoes.    Pay no attention to high tech claims about medial posts and that kind of garbage, shoes should be chosen entirely on appearance. Pass over any shoes with useless Bells and Whistles. Buy a pair of BRIGHT YELLOW shoes, they are the current rage. Then add a bright blue halter top and shorts and you will not only look sharp but you will be Miss Popular at the Lindsborg, Kansas, 5K run.

STEP TWO: BUY MORE STUFF!

You can’t buy too much stuff, right? As the hens are fond of saying, no use going off half cocked. Warm up suits, fancy dark glasses, and a bag with sixteen compartments and eighteen zippers. You will need a nice van to carry all your stuff (and your friends) to training runs and races.

STEP THREE: MARK YOUR COURSE!

Buy or borrow Arthur Murray’s book on dancing. Inside you will find a set of six footprints that you are supposed to cut out and paste on the floor to learn the basic fox-trot. Make 500 copies of both a left and a right footprint and number them 1 to 1000. Starting at your driveway, glue them to the pavement at 15 inch intervals clear around your block. You must now invest 59 cents in a spiral notebook that will serve as your log. All compulsive runners are required to have a log. In this log you will record how many steps you were able to run each day before having to stop to pant and wheeze.

STEP FOUR: FIND A GROUP!

Now that you can run around the block, it is time to find a group to run with. Running is much more fun if you run with a group like the KC Track Club, Ladies Express, or the Blue Springs Runners. To find a group you must rent a hot-air balloon, or a Zeppelin, or small airplane. Running groups are more easily spotted from the air. On weekdays you will spot them in the evening, but on weekends you must look for them at seven in the morning. Train your binoculars on parks and pathways. If all else fails, call 911.

STEP FIVE: SET GOALS AND SIGN UP!

It is time to set your sights on a race to give you a goal to train for. Resist the temptation to enter the Leadville 100 or the 52 mile Comrades in South Africa. Choose instead the St. Pats 4 Mile or the Brew to Brew Relay. If you want to be an instant winner pick the Louisberg 5K or the Blue Springs Half Marathon, where you will be the only one in your age group. Keep careful track of your birthdays so you remember to move up a group every five years: no more being 39 forever! And sign up for every running club in town and every magazine you hear about. Soon your mail box will be stuffed with news and stories (like this) to keep you motivated.

Running speed, that is.  My younger sister recently sent me this article discussing what’s often referred to as the “runner’s high”: Wired To Run: Runner’s High May Have Been Evolutionary Advantage, by Christopher Joyce.  I can relate to the super-woman (a competitive runner/orthopedic surgeon) referenced in the article.  She compares endurance athletes’ need to exercise to a drug addict’s longing for the substance.  Like any addiction, it throws you completely out of whack when removed from your life.

And it’s not all mental.  Research show that “when people exercise aerobically, their bodies can actually make drugs — cannabinoids, the same kind of chemicals in marijuana.”  Holy smokes!  The study at issue (by David Raichlen) also looked at ferrets and dogs, and revealed that dogs – also distance runners – produced the drugs but ferrets did not.  This “suggests some level of aerobic exercise was encouraged by natural selection, and it may be fairly deep in our evolutionary roots.”

So, take advantage of this evolutionary blessing and get off the couch for a free natural high!

Alex is one of the track club ambassadors and very active in the running community in Kansas City. You can see Alex on Monday nights leading intervals at Liberty Memorial and the Saturday Morning Running Group Downtown.

Everyone is different when it comes to running.  Some enjoy running alone, while others want company. Over the past 6 years my running partner has been my Golden Retriever named Farley.

When we adopted him and took him to the vet for his initial check up, we found out that he was prone to hip dysplasia.  The veterinarian said that with proper diet and regular exercise it could be managed without surgery.  So I began running with him at least four days a week.  Farley was examined again when he was a year old, and we were told that his hips were fine.  We kept in touch with the owner of one of Farley’s litter mates, and knew that his dog had two hip surgeries within that first year.

In 2008 I began training for the Chicago Marathon, and Farley had run every training mile with me.  As with any running partner, they are not always on the same page with what you want to accomplish on any particular run.  Farley and I were no different.  We would differ on pace, distance, and when the right time to stop for a restroom break was.  One thing he always wanted, no matter how far we went, was to go farther.  Believe me when I say that there were several occasions that I thought it would be nice to just run by myself, but he would never let me get away with that.

I had a strange feeling the morning that I left the house to go to the airport to fly to Chicago.  As I was heading out the door, my running gear in a bag, Farley was lying on the floor with his head on his front paws, just staring at me with this look that made me pause for a moment.  I thought to myself, we had trained for this together, and now I am leaving him behind to run it alone.  It was a little difficult to continue out the door.

We continued to run together regularly until he blew out his ACL this March while chasing other dogs around at the off-leash area. The vet informed us that if his hips were bad in addition to his ACL tear we should consider putting him down, as his quality of life would take a hit.  The x-ray confirmed that his hips were in good shape.

Farley had his ACL surgery 7 weeks ago, and his follow up appointment is in a week. It has been two long months of me running alone while he has been confined to a play pen. Literally, a play pen.  Hopefully we will be able to start working towards running together again soon because I have missed my running partner, and I know he has missed running!

Joel is a KCTC ambassador and you can see him  on Saturdays in Olathe at 8am at the PriceChopper at 159th & Mur-Len.

A typical training week for me is 5 days of 5-6 miles and then one day of anywhere between 10-20 miles.  Or at least that is what I aim for.  I don’t care how early I have to get up to run, it happens regardless because I need it to happen. I also am not one of those runners who freaks out because something hurts (or at least I don’t think I am).  I will run through pain because sometimes its all mental and you just need to get through the next mile or two.  That at times can be my downfall.  I have a high pain tolerance as long as there is no blood involved.  I will run till my legs magically shut down no matter what the warning signs are.

Back to the lesson that I hope others can learn from – in the weeks after Free State I would notice a twinge in my big toe after I run.  Nothing horrible or so it seemed.  Enough to make me notice and nothing more.  Then it started to bother me when I would be walking around but not running.  It felt like I had a bruise at the base of my toe.  Id take my shoe off and stare at my toe as if it was my worse enemy.  Id examine it – looking for redness, swelling, any signs that might tell me what was wrong.  Still my toe would not tell me.

As the days passed and the weeks progressed, nothing got better and it kept getting worse.  I was beyond irritated and unsure what to do.  To top it off I would skip a run feel horrible and make myself run even harder the next day.  I was my own worse enemy in how I was looking at it.  To add fuel to the fire,  I have a very hard addiction to shoes.  Not just any shoes but stilettos of all shapes and sizes and I wasnt even able to wear those with out toe pain.  As the days progressed my frustration grew and grew, finally one morning it hurt to run and I barely got through 3 miles and by the next morning I could barely walk.

At that point I gave up and went to the doctor. After sitting in a waiting room and then an exam room I found the cause of my pain.  I can not pin point when but apparently I had a stress fracture across the top of my left foot and from that I had developed metatarglia.  I was crushed.  Hospital Hill was 8 days away and that is my race I do every year.  Instantly I was trying to figure out a way to compete but my husband said no.  He exaplnined that I would not get better and all I would do is cause my foot to get worse and be down even longer.  1-2 years ago I would not have listened but this time I knew he was right.  I was given an ugly blue shoe and told to stay off of it for 4-8 weeks.

I want to say the lesson learned is listen to the pain in your body.  If it keeps increasing get it checked out before you can not walk without pain.  Its never easy and its not that you are accepting defeat, its accepting a chance to heal and come back stronger than ever.

Ammanda Warren is a track club ambassador and a warrior out on the trails!  You can run with her some Sunday mornings out in Independence.

Last November I took on the Ozark Trail 100 and managed to drag my butt all the way to the finish, but there would be a price to pay.  After the race it took me a few days to walk like a normal person again and I waited a couple weeks before I tried to run again.  When I did run everything felt fine for a bit before my right knee started to revolt.  Maybe it was the pain that started about 75 miles into the OT and caused me to walk most of the rest of the way, yeah, I think it is safe to assume that is where it began.  So I decided to take off more time, another couple weeks seemed reasonable, but unfortunately it made no difference.  Not sure if I could manage a month without running I decided to try anyways, so I took a month off, and again it made no difference.  This is when I started to get worried and decided to visit the doctor.  Multiple doctors, an MRI, a chiropractor, and still no clue what is wrong with my knee left me feeling rather defeated.

So how am I running again?  I’m not really sure to be honest.  A lot of ice and faith I think.  My knee still feels funny on days I don’t run, but on days I do it feels fine.

I will always crave running, whether I have a healthy knee or not and days like yesterday are the reason why.  It doesn’t get much better for me than being out on the trails cruising through nature and soaking up its sights and sounds while pushing myself to go another mile.  I learned that I have limits that I need to be more cognizant of, but I will still push them when I can.

If you have ever met me, you know that I am not shy at all. I can talk to anyone. Some might even say I talk too much! (I am one of those fill-in-awkward-gaps kind of person with rambling). Although I am not afraid of new people, I have always been afraid of trying new things!  Over the past three years I have been on a bittersweet journey to discover myself and become stronger which means I must  step outside my comfort zone.

To jump start my new journey, I signed up for a half marathon! The funny thing was I could barely run down our street. So, how on earth was I going to finish 13.1 miles?

I decided to ignore my comfort zone and join the beginners class in January 2011 with a bunch of people I didn’t know. I showed up for the first class in a pair of old, ill fitting running shoes and bundled in the best running gear I had (lets just say it wasnt much). I started running and did not look back. Since joining, I have been involved in the class every single session and now help to led the group when my children allow my presence!

If I didn’t ignore my fears than I would have never committed myself to running. The club helped me find a group of runners to motivate me and keep me going. I never knew I would have such a passion for running and I couldn’t have been happier for stepping out of my comfort zone into the new me!

Courtney Foster helps lead the ambassadors and is an active member of the KCTC. You can see Courtney some Saturday mornings helping lead the Lee’s Summit group and Monday with the new beginners class or The Well.

A Growing Trend

Have you ever seen someone where those funny looking fivefinger shoes and wonder why they wear them? Well, it’s time to get with the barefoot running program! In recent years, barefoot running or running in minimalist shoes has become a popular trend. So what’s the hubbub over this barefoot running trend? Since this is a fairly new phenomenon, there isn’t a lot of scientific evidence to support it. However, some experts suggest that running injuries could be greatly minimized by the barefoot running technique (And I agree).

Over the years our bodies have become accustomed to wearing the modern day shoe (with a thick cushioned heel), which ultimately changes the mechanics of how we walk and run. Making the transition from shod to barefoot running is more complicated that  just deciding to take your shoes off one day and deciding to go for a run. Do your homework. Understand the benefits,biomechanical differences, and the preparation that the transition takes and decide for yourself if it sounds like a good idea for you.

What Are the Benefits?

From an evolutionary perspective, barefoot running is as natural as barefoot walking. Humans have been running long distances for many millions of years; most of that running was done barefoot on hard, rough surfaces. It was only in the 1970′s that the modern running shoe with a cushioned heel, arch support, and stiffened sole was invented. Logic would lead you to believe that with the advancements in technology and design of running shoes, that running injuries would be at an all time low. However, the very debate over barefoot running is fueled by concerns from runners, shoe manufacturers, and the sports medicine community about the high prevalence of running injuries present today. Depending on the source,between 30% and 70% of runners incur running-related  stress injuries per year. Proponents of barefoot running (including myself) site the change in foot strike mechanics as the main reason why barefoot running could help prevent common running injuries such as plantar fasciitis, shin splints, and IT band syndrome.

Biomechanical Differences between Barefoot and Shod Running

The following table outlines the key differences between the techniques. The most notable difference is the change in foot strike. Running in shoes forces the foot to land more on the rear-foot (heel) because of the thickness of the heels of shoes. With barefoot running, foot strike when landing is focused more on the forefoot and mid-foot allowing the body a greater ability to dissipate forces from the ground to the leg more evenly.

Making the transition from shod to barefoot running should be made over a gradual time period of ATLEAST 4-8 weeks if not longer. The primary reason for this time frame is that muscular adaptation to training resulting in strength gains requires at least this time frame. An evidence-based preparation program should target exercises that address the key biomechanical differences between shod and barefoot running. These key differences include: Plantar sensitivity adaptation, foot strike pattern, stride rate, stride length, lower extremity proprioception, ankle joint flexibility, intrinsic foot strength, and eccentric (the muscle lengthens under tension) strength of the lower limb to control impact forces. The table below outlines some easy activities to aid in a safe transition.

Preparatory Activities For Barefoot Running
Barefoot Activity

• Barefoot walking indoors
• Barefoot walking outdoors
• Barefoot running indoors
• Barefoot running outdoors (Progress from grass to asphalt)

Running form drills

• Forefoot striking
• Increased cadence
• Shorter step length

Proprioceptive exercises

• Single-leg stance
• Single-leg stance on unstable surface
• Single-leg stance with resistive band

Ankle flexibility

• Calf stretching against wall
• PNF calf stretching

Strengthening exercises
Foot intrinsics

• A great intrinsic foot exercise is the short-foot exercise. In a single-leg stance, attempt to draw the forefoot (base of the toes) closer to the heel. The key is to think about pulling from the base of the toes, not the toes themselves. Avoid toe curling.

Plyometric exercises

• Hops (single-leg forward, single-leg hurdle)
• Jumps (squat jump, split scissor jump, depth jump, double/single-leg hurdle jump)
• Bounding in horizontal and vertical planes (double-leg and alternate leg)

Develop a Progression Program

Making the transition to barefoot running requires patience and planning. Expect some soreness throughout the transition because you will be utilizing different muscles with barefoot running. But, as when starting any training program, always listen to your body. Don’t increase your distance if your soreness persists longer than expected. Consult your physician if you experience pain beyond soreness. Check out the sample progression below. The program can always be adapted to your specific needs.

Sample Barefoot Running Progression Program

Weeks 1-4

• Lower extremity preparatory exercises: 2-3 times per week
• Barefoot activity including walking: 30 minutes daily

Weeks 5-6

• Barefoot running ¼ mile to 1 mile 2-3 times per week on a grassy field or rubberized track

Weeks 7-8

• Barefoot running increase by 10% to 1/3 mile to 1 ¼ miles:2-3 times per week* on a grassy field or rubberized track

Weeks 9 and beyond

• Barefoot running increased by an additional 10% to ½ mile to 1 ½ miles: 2-3 times per week. Progress to smooth paved surfaces

*Do not increase mileage if soreness persists

Final Thoughts

Whether you’re looking to prevent running injuries, improve your athletic performance, or just want to try something new, barefoot running is a great place to start. Be patient and properly prepare your body for the transition. And as always, if you have questions or concerns, be sure to ask a knowledgeable strength training or health care professional.

Resources

Lieberman, Daniel E. “What We Can Learn About Running From Barefoot Running: An Evolutionary Medical Perspective” American College of Sports Medicine. 2012

Rothschild, Carey. “Running Barefoot or in Minimalist Shoes: Evidence or Conjecture?” Strength and Conditioning Journal.Volume 34. Number 2. April 2012.

This blog post was submitted by Brad McCleary, an ambassador for the track club.  It was written by Nicole Dierking who gave permission for the club to post on our blog.  Nicole is a local personal trainer and chiropractor.

Yes, that’s right it’s possible to love running hills in Kansas City. Everyone dreads the small hills, long hills, steep hills. Before races people are looking at maps, driving the course, asking other runners to spot the hills so they can prepare for them. Me? I look forward to the hills? Yes, I’m crazy, but not for a particular reason.

I do everything opposite of what I’ve read in magazines. They always tell you to look beyond the hill as you’re running it. I’ve always kept my head straight for proper form, but when approaching/running hills I will NOT look at the hill, I keep my eyes on the ground. Running is mostly mental for me and by not seeing the hill I have nothing to worry about, I’m just running. I’ve run with people on dark nights and there were hills that people didn’t even realize were there because they could not see them.

Again, not going by what the experts say, I take a stronger longer stride. I’ve changed up my stride and using more of my thighs (biggest muscle on your body, use it) to give my calf muscles a break and use my thighs as a power stride. The steeper the hill the more your thighs are being used. Walk up any steep stairs/ramp/short hill and you will feel it in your thighs. I will use a longer stride which actually speeds you up.

Upon coming up to the hill, it’s also about getting my breathing right and my pace adjusted, I’m not going to slow down and take a break going up the hill. I’m challenging myself to conquer that hill.

Using this style in any race will be a huge benefit mentally. While everyone else is slowing down, walking or crawling up the hills you will be flying past people on your way. Upon reaching the top, take a very small rest and that’s only to catch your breath and get back on your pace. Talk about a morale booster!  Again the mental part coming into play, upon seeing the hill you know that you will be passing people and will look forward to every hill in order to advance in the pecking order in your gender/age group.

Of course everything I’ve written is against what the experts say, and I’m insane, so you may disregard everything I’ve written but be advised when you see me  in the race and I’m passing you on the hill and you’re thinking “That guy is mental” you’re right!

Paul Gorman is an ambassador for the Kansas City Track Club. If you come to any KCTC event you will probably have a chance to meet him! You will remember him for his humor and how much he wants to help other runners out! You can see Paul every Monday night either leading the new beginners run or helping out Lou.

Tom is an ambassador for the track club, loves meeting new runners and helping them with any questions they have. You can see Tom at our Monday Night Well Run and at many races across the city giving soft tissue massages.

Rarely when I run do I pay attention to the world around me. Most of the time I’m either thinking about my splits or replaying the latest Lady Gaga song over and over again in my head. However, on this one particular evening back in 2007, something caught my eye…

It was my senior year of high school and we were in the middle of track training. A group of our long distance boys were out for a run through the unthreatening suburban streets of West County St. Louis. So here we are, casually jogging down the street at 4:30 mile pace, talking about the struggles of being a teenage boy. All of a sudden, from a distance, I notice this couple making out next to a dumpster behind a music store. So I think to myself, “Wow. That’s gross.” Not quite sure how to properly react in this situation, I could not help but inform my running partners. Apparently they had never been in this situation before either. So we get up closer to this couple and they are really getting into it. As we come within close proximity of the crime scene, I choose to notify this couple they that are not alone, thus stopping what never should have started. They immediately stop kissing each other, understandably embarrassed. Though the female seemed amused, the dude did not receive it well.

Well the story continues. Some girls from our school are running the same route, just about 5 minutes behind us. After they get back from the run, I ask them if they saw the couple behind the music store. It ends up that as they were jogging by the store, they saw this guy proposing to the girl. They actually heard him ask, “Will you marry me?”, thus prompting the girl to say, “Where’s the ring?” So at this point, I’m kinda feelin guilty about interrupting this guy who was about to propose. But the more I thought about it, I realized I was actually doing him (and even more so, her) a favor. I almost saved this girl from getting proposed to in a back parking lot next to a dumpster. Though I have yet to do a follow up study, I think it is safe to assume that their marriage did not last very long… Which brings us to the moral of the story –don’t propose next to a dumpster.

Cameron helps to lead the ambassadors of the track club. He has been running for years and has made his love of running his career. You can see Cameron around the city helping time events and on Monday nights helping with the Beginning runners class.

1.      We started CrossFit training three days a week.  I did it because I seem to feel used up at about mile 16, and that didn’t happen even a few years ago.  Holly did it just because it seemed to make sense to her.  CrossFit is a one-hour intense workout that combines weight training, body weight tactics, running, rope climbing, stretching and a lot of other things to try to strengthen your core.  The coaches are intent upon you getting the most out of your workouts, so they tailor the reps and weights “on the fly” for each person to that the workout is really hard to do, but not too hard to complete.  We started this in February.  You get really, really sore and maybe tired for the first three weeks or so, but as your body adapts to this different type of training (than running) and you get stronger, everything gets better.  In our case, we just want to get stronger, but there are many people who are in it to lose weight.  I am still testing to see if this is worth the effort for runners, but I think on a preliminary basis I can say “yes”.  I have run two marathons since we started this and in neither one did the 16 mile mark become a “wall” as before.  We can keep you updated if interested.\

 2.      We just recently went to a “paleo” diet!  Wow!  I never thought I would do anything like that, but it works nicely with what the CrossFit workouts are trying to do, and the food is great.  Basically paleo means that if you cannot kill it, grow it or pick it, then you should not eat it.  There is more to it than that, but that does get you maybe 80% of the way.  In our version dairy products are included.  Benefits are supposed to be significant weight loss, better sleep, better digestion, increased testosterone/estrogen ratio, lower triglycerides, higher HDL, and other things.  They also encourage you to get your calories from fat instead of so many carbs, so we get to eat a lot of bacon & eggs, quality hamburger and steak, whole milk, vegetables and fruits, and a lot of nuts.  It seems that cave men actually ate pretty good.  We are one week into a 30 day trial commitment and will up date more in the future!

Bill Smith is one of the ambassadors for the track club.  Bill and his wife Holly travel around the country running 10-to-12 marathons a year, and love “talking shop” with anyone.

I stayed with my aunt and uncle and had plenty of rest, relaxation, shopping, eating and drinking in the days before the race.  I was pumped and nervous when race day arrived.  We attended the Expo at the Georgia World Congress Center in downtown Atlanta and stayed at the Omni Hotel at CNN Center.  The expo was the largest that I have attended so far.  It was definitely a good experience and I picked up several freebies.  The hotel was nice and we enjoyed the “carb loading” pasta dinner experience offered.  The best part about staying at the hotel was being able to sleep later and just walk outside the door to the start line.  We didn’t have to worry about parking or getting lost.

The race began in Centennial Olympic Park and continued along the streets of the Georgia State University campus, the Martin Luther King Jr. Historic District, the Georgia Tech campus and several parks and historic neighborhoods in Atlanta as we made our way back to Centennial Olympic Park.  It was a beautiful course and the weather was wonderful (despite it being warmer than normal).  I learned many lessons about running (and myself!) during my trip and I hope that it makes me better prepared for future races.   I didn’t get a new PR or do as good as I wanted, but I still had a great experience and a great run.  I have already signed up for next year’s race and am looking forward to it.  One of the lessons learned during my trip was that Atlanta is not a place where you can find green beer on St Patrick’s Day.  I guess it is a good thing that I don’t drink beer!

This post was written by ambassador Melissa West.  She helps lead the Running Group in Liberty on Saturday mornings and often helps with the Beginners Running Group on Monday nights.

Everybody has one.  When people hear that I average 60 miles a week (which I’m sure is on the low end of the KCTC Ambassadors!!), they always ask how I got into running.  This is my story.

I had lived in Wichita for a few months and didn’t know many people.  This was definitely my own fault- I woke up, went to work, came home, went to bed.  On the weekends that I did not have to work (I was working retail at the time), I would go home to Manhattan.  I would occasionally go see my boyfriend at the time in Topeka.  My life was repetitive, dull, and uneventful.  I clearly needed a hobby.

My mom has always been a runner and suggested that I try it.  In college, I would run 2-3 miles tops, and hated every second of it.  To me, running was just a means to stay in shape and was always used as a form of punishment when I was a cheerleader at Colorado State University. It was never enjoyable.

So I began running every day after work, starting with just 2 miles.  After running every day for about 3 weeks, I really started to enjoy it and upped my mileage.  After a month and a half, I was running 8 miles a day.  On a trip up to Manhattan, I logged 14 miles! It was that day that my Mom signed me up for a marathon- 2 months later.  I will tell you that looking back it is not wise to train this fast for a marathon, but if you ever have the pleasure of meeting my Mom, you will understand- she is the biggest go-getter I have ever met in my life.

Over the next 2 months, running became something different to me- rather than something to fill the boredom, it became a passion.  It was a means to let out the stress and loneliness I had thus far experienced in Wichita. When things ended for good between the boyfriend and I, running truly healed me.  I joined a gym to cross train in an attempt to prevent injury, and ended up meeting my closest friends.

I ran my first marathon in May of 2009, after just 2 months of serious training.  I logged a time of 3:52, which beat my goal of under 4 hours.  The feeling of crossing that 26.2 mile finish line was pure bliss.  I have never been more proud of an accomplishment in my life.

Running really changed my life, and the direction it has now taken me.  I don’t log more than 10 miles a day unless I am training for a race, so running has become more relaxed and easy for me. I will be a lifelong runner from here on out, because running is a sport that gives back what you put into it- and I am so grateful for how much it has given to me.

Erin Butler is one of the ambassadors for the track club, her passion for running is deep and she loves inspiring and helping others!

I personally thought this was a great idea not only to bring out members from the Kansas City Track Club but everyone in the Kansas City area.  The watch parties help others who feel the same way as I did about the elite races. My hope is that some of the crowd at our watch parties will start walking or running after the race. They can also meet some of the members and feel like they can get connected into local group runs and activities that track club has.

Anna suggested that the first  “Watch Party” should be Rock the Parkway ½ Marathon and 5K Race, on April 14, 2012 at 64^th and Ward Parkway (a little past the nine-mile marker). Anna made fliers for the party and we posted the information on our facebook page and twitter feed to get the word out for the new event. On the day of the race I arrived at the “Watch Party” location at 7:30 AM to setup a table with information about the Kansas City Track Club, noise makers, and posters boards/markers for sign making.

It was a small crowd however everyone CHEERED their hearts out for the runners and walkers. The crowd displayed the signs they made and the runners and walkers in the race really appreciated it. I felt the “Watch Party” was a success since the location of the “Watch Party” really helped out the runner/walkers to take on the last few miles and drive for a hard finish.

The next “Watch Party” will be at the Hospital Hill Run for June 2, 2012 and we are looking to establish a larger “Watch Party” with the same enthusiastic crowd as the first “Watch Party”. Everyone is welcome to attend! Please invite your family and friends. Location and time will be announced soon, watch out of the flier on the blog, facebook page and twitter!

This blog post was written by our ambassador, Gabe Esteban. He has a love for running and getting to know others in the community who need a friend to help the start running or walking.

Being a part of the KCTC I’ve had the opportunity to see many types of runners and get to know them thru their stories of running. I just wanted to share what I saw in a recent Monday night group run at Ward Parkway, where most runners are new runners aspiring to be great runners.

One evening, I saw one of our regular ladies, normally a walker, RUNNING! She was so excited to have another gal on her same level. Both ladies said it was alright if I ran along with them. They apologized for not being fast, or running the whole time. I told them they never needed to apologize for their accomplishments. Anyway… they set small distance goals and met each one, out of breath, yet with excitement. They would ask me for advice and where their next goals should be. They kept on going!! One of the ladies was so excited, she wanted to take on the hills! RUNNING!

The pride they showed got me excited for them! It was very sweet. Each of their short goals became longer on the return. They were so funny when they finished & realized they had gone 3.38 miles. Again, they apologized for not being fast. I told them there was no race & that they were faster than those not doing anything. They asked me if I would cheer them on and help them set goals the next week. They said I was motivating & inspiring. I don’t think they realize that they were exactly the same for me.

Having a couple of injuries & taking it very slowly the past 4 weeks has been torturous for me, but that night felt amazing! How could it not with such beautiful weather and wonderful people…

My point in this I think, is to remind you there are so many wonderful stories out there among our KCTC runners and walkers. I hope you’ll take some time from your running and training schedules to help out your fellow runners. If you do, you just may find yourself INSPIRED!

This post was written by ambassador Dianna Villigan. She works for Weight Watchers and is involved with New Beginners Class. She can be seen running with the Liberty Running Group on Saturdays if she is not out running or volunteering at a race!

This past weekend the track club was asked to help teach running safety at the Independence Safety Event. Ambassador Courtney Foster attended the event and spoke with participants on running safety and handed out free shoe tags.

Did you know the track club will come to your health and wellness events? Our ambassadors are working with companies across the city helping to get the word out on our running groups and the things we offer to get you running or walking with the club!

If you would like us to come setup a booth at your event, email us at kctcambassador@gmail.com

(Karen Before Picture, bottom left corner)

Before getting healthy, Karen was 115 pounds heavier than she is today. Having  developed some health issues (high blood pressure, hypertension) the doctor continually warned her about the consequences of her weight. She finally realized she needed to take better care of her health to have a better quality of life. With a combination of Weight Watchers (doctor recommended), 24 Hour Fitness classes (Body Pump, Boot camp, Cycling, TRX Suspension Training), and studying martial arts, Karen began her weight loss journey. Running came as a natural progression to wanting to better her health and workout!

(After pic, with her old pants!)

Karen realized that her eating and exercise has truly become a lifestyle change! She now enjoys working out and it is not hard for her to avoid the bad foods that made her overweight. In the end, she believes, it’s all about making the healthy choices in eating and exercising.

To achieve proper running form, the goal is to run as smoothly and efficiently as you can. There are a few things that can be done help achieve that.

• Run over you center of gravity.
• Don’t lean too far forward or backward.
• Try to keep your head up with your eyes on the horizontal.
• Keep your arms bent at 90 degrees and try not to cross midline when swinging your arms.

These considerations will decrease the amount of energy the body has to spend balancing your body. Try to land on your forefoot with a bent knee. Landing on your heel with a straight leg causes more shock to your body.The most efficient running cadence is 180 steps per minute.  This will help keep you from over-striding and decrease wasted up and down movement.

These are all the things that minimalist running is trying to achieve as well. Running more smoothly and efficiently is one of the main goals of minimalist running. Minimalist running can be achieved by most runners. Over course there are always exceptions, but most people if they have the patience to take the time to transition into minimalist running can do so without injury. The key is very gradually breaking into minimalist shoes. Listen to your body. Stretch after runs. Don’t increase your distance if you haven’t been able to be soreness free post-run.

This information was presented at our Running On Solid Groud Series by Dr Tom Cotter from Active Health Solutions, Chiropractic and Rehab. Tom is an ambassador for the track club, loves meeting new runners and helping them with any questions they have.

Dust off your running shoes and get them out of the house and onto the pavement this week! With such a great response to our Spring I class, we have decided it was time to start a Spring II Beginning Runners Class! This Monday night, March 5th, you can join us at 5:45 in Ward Parkway Mall at Gary Gribbles location!   This is a class for new walkers/joggers/runners,  those who gave it up but want to start again, persons who walk with a vengeance or anyone looking for good conversation on a Monday night!  By the end of the ten weeks, we will run a a 5k and beyond!  Track Club members are able to take the class for free! Paul Gorman will be leading this class with the help of Courtney Foster.  The famous Lou Joline will be stopping by to run with us in-between his crazy schedule!

If you have any questions contact kctcambassador@gmail.com