Add a layer and join KC Running CO for upcoming winter races!‏

Featured Race 

The Great Santa Run 5K

Sunday, December 4 @ 9am 

Johnson County Community College

The third annual Great Santa Run 5K Run/Walk has become a holiday season favorite and the partnership with the Greater Kansas City Chefs Association 

has produced the best post-race breakfast in Kansas City!  The event, which benefits Operation Breakthrough, draws more than 1,000 participants and the indoor facilities at Johnson County Community College keeps everyone warm before and after the race!  Sign up here  to get a free Santa hat, long sleeved t-shirt, a great breakfast, and a great race!

Featured Events

Battle of the Bean 5K - Coffee vs. Cocoa

Foo's Fabulous Frozen Custard 

Ranch Mart Shopping Center - Leawood, KS

Saturday, January 21 @ 9am

Pick your bean and join us for the inaugural Battle of the Bean 5K at 95th and Mission Road in Leawood, KS. This event features a residential course that winds through the neighborhood north of Ranch Mart Shopping Center and coffee and hot cocoa from The Roasterie!  There is also a Jelly Bean Kid's Run for those under 10 years old.

Click here for more information or to sign up

  

Polar Bear Strut 5K Run/Walk

Shawnee Mission Park-Shawnee, KS

Saturday, January 28 @ 10am

Get your feet moving and help Special Olympics at the same time by participating in the Polar Bear Strut 5K Run/Walk.  Do the double and cool off afterwards at the Polar Bear Plunge!

Click here for more information or to sign up

30th Annual Groundhog Run 5K/10K Run/Walk

Hunt Midwest SubTropolis - Kansas City, MO

Sunday, January 29 @ 9am

Celebrate 30 years of this great underground 5K/10K event and support the Children's Therapeutic Learning Center! Don't wait to register as this event will sell out by year end.

Click here for more information or to sign up

3rd Annual Love2Run Four Mile Couples Run/Walk

Lawrence Free State High School - Lawrence, KS

Saturday, February 11 @ 9am

Compete for fastest married couple, unmarried couple or individual prizes at this four mile event that benefits the Head for the Cure Foundation.

Click here for more information or to sign up

4th Annual Love2Run Four Mile Couples Run/Walk

Charles B. Wheeler Downtown Airport - Kansas City, MO

Sunday, February 12 @ 9am

Grab a friend or loved one and compete for couples' prizes or go stag and compete for individual prizes!  The Head for the Cure Foundation is a beneficiary of this fun four mile event.

Click here for more information or to sign up

Training by the numbers

It's always a challenge to get the time in during the holidays.  You have traveling, family time, friend time and eating time.  If you really want it, you can get it in.

Luckily the weather over Thanksgiving was glorious around where we went and I was able to get a run in on T-day.  I slipped in a trainer ride in the AM Wednesday morning before we left town and the kids got up (well, they were up for the last 20 minutes).  We also came back Friday for Em to go to work Saturday, so I crammed in another trainer ride Saturday during nap time and a long run Sunday after church.

See, it can be done!  You just have to take advantage of the opportunities when you have them.  Be ready at a moment’s notice.  It took some managing of eating and meal time so I wasn't loaded down with food for a workout.  Worked well to eat smaller meals than one big feed your face fest.

The Numbers:
Biking - 41 miles
Running - 18.3 miles
Swimming -4000 yards
Total Time - 6:45 hours

Still trying to revive the morning workout routine!

It is possible to have your cake, and eat it too

that is... when it's the holidays. Ah how triathletes are consumed with weight and eating habits. Not me this fine Thanksgiving. We traveled, we ate and we shopped. My wife spared no treat expense baking and cooking for 2 days for our 2 days with family. Luckily we left a lot there, but some of it came back with us!

Luckily I got in some good running speed work around my Grandmother's house while the weather was AWESOME! Sunny and 60's, how does that happen on 11/24?

We also dared Black Friday for a second time. We ventured out two years ago for the AM sales, and did ok and stayed within a "budget", but this year all bets were off. Wal-Mart opened up sales at 10pm and electronics at midnight. Luckily where we were, there were no Toys R Us's or Best Buys. From blog posts around the interwebs, it just sounded chaotic and no fun. It worked out to be in the "sticks" as Wal-Mart was pretty tame minus some mouthy individuals and out of control shoppers.

These are tames scenes from what I had seen elsewhere.
But, it wasn't without some drama as the local paper warned patrons that police will be on hand with pepper spray if things took a turn for the worse.  You know you live in different times when police have to show up in force with weapons to keep discount hunters at bay.  Good or bad... I'm not sure.

Black Friday came and went... my best deal was a nice 23" monitor for the home setup so that I can work better to bring you all better blog posts!  Right?  Quality of posts to go up soon, so you hope!  =)

We also had some family time as we caught up with my Dad and Wee Man actually let him hold him for more than 10 minutes!  That's a record.  But, with that Fu Man Chu beard going on, I don't blame my son for being a little apprehensive.

What Kansas City holiday would be complete without a trip to Camerohead.  Yes, the Chiefs in their full glory lost a "thriller" the the Steelers, 13-9.  It was cold, I was sober, and I was not amused.  Especially not so amusing was the moron so drunk before the national anthem he couldn't hold on to the stair railing to stay upright.  Moron.

Hope everyone else had a great holiday and ate in moderation, got some training in and got your Christmas tri gear for Black Friday or Cyber Monday!

#CyberMonday sale

BLACK FRIDAY Special! Save 25% off orders over $100 at OnlineShoes.com! Plus free shipping. Huge selection of winter shoes, slippers and boots. Use code 1THXDAY. Shop Now!

Cyber Monday Deal from Sierra Trading Post: Take an Additional 20-30% Off our Top Inventory! Valid Cyber Monday Only.

#BlackFriday Sales

CYBER MONDAY Special! Save $30 off orders over $100 at OnlineShoes.com! Plus free shipping. Shop gifts from cozy slippers to winter boots. Use code 1CYBER. Hurry, offer ends Tuesday!

Black Friday Deal from Sierra Trading Post: Take an Extra 25-30% Off our Best Items! Valid Black Friday.

#PushEndurance #BlackFriday #Nutrition sale!

Visit Push Endurance - www.PushEndurance.com - and use code HSV2011 for 30% off!

Black Friday Sale for Man Vs Triathlon

Check out the Black Friday through Cyber Monday sale for MVT GEAR!  Check it out HERE.

Black Friday Specials on upcoming KC Running Company events!‏

Black Friday specials on upcoming 

KC Running Company events!

Take advantage of these specials from KC Running Company, good only from 12:00AM to 11:59PM on Black Friday, November 25, 2011.  All specials include entry to the Great Santa Run 5k on December 4, 2011 @ Johnson County Community College.  You then can choose to add other races to the special with the Black Friday two pack, the triple play, the Ultimate pack or the Ultimate pack half marathon options.  Click here for more information or to sign up and take advantage of these great deals!  If you have already signed up for the Great Santa Run but still want to take advantage of one of the multi-race packages, contact us at Steve@kcrunningcompany.com for more information!

Black Friday Great Santa - $25 (save up to $10)  

• Includes entry to the Great Santa Run 5k featuring the "Best Race Breakfast in KC." In addition to the breakfast, runners will receive long sleeve shirts and Santa hats.

Black Friday Two Pack - Two Races for $47 (save up to $23)

• Includes entry to the Great Santa Run 5k as well as your choice of entry to either the Battle of the Bean 5k or the Love 2 Run KC 4-miler.

Black Friday Triple Play - Three Races for $66 (save up to $39)

• Includes entry to the Great Santa Run 5k as well as entry to the Battle of the Bean 5k and Love 2 Run KC 4-miler.

Black Friday Ultimate Runners Pack - Four Races for $85 (save up to $60)

• Includes entry to the Great Santa Run 5k as well as entry to the Battle of the Bean 5k, Love 2 Run KC  4 miler and Rock the Parkway 5k.

Black Friday Ultimate Runner Pack - Rock the Parkway Half - Four Races $110 (save up to $85)

• Includes entry to the Great Santa Run 5k as well as entry to the Battle of the Bean 5k, Love 2 Run KC 4-miler and the Rock the Parkway Half Marathon.

Happy Thanksgiving!

Training, has it eluded you too?

With the off season comes a relaxed training atmosphere... at least around my house.

I don't have any races besides the Jingle Bell Run in December.  The next "real" race is the Groundhog Run in January 2012.  So, I have some time to dial it down a bit and focus on some speed and strength work.

I've incorporated weight lifting and X-camp classes in the workouts and shorter workouts focused on drills and tempo.

But, I'll be the first to admit, I was a bit disappointed with much my bike riding had fallen off.  Not really the performance, but just lack of miles.  For a few weeks, I was lucky to get 1 to 2 rides on the trainer or outside.  Now that the weather has turned for the cold here in KC, most rides are now on the trainer.

Well, last week I finally belted out 3 rides of 15 or more miles.  It was a mixture of working out over lunches, in the morning and at night.  Kids go down... Em coupons and I ride the trainer in the living room.

Em - "Don't you think the TV volume is up kind of loud?"
Me - "I can't hear it over the trainer.... MORE VOLUME!"

Totals from last week:
Biking - 3 rides for 59.5 miles
Running - 3 runs for 15.6 miles
Swimming - 2 swims for 4000 yards
Total Time - 7:41

Almost got my 3 of 3 in for the week!

Happy Thanksgiving and Black Friday Training!

Jingle Bell Run 5k - something to do over winter

If you have been reading my blog for any amount of time [thank the 10's of you that do =)], you know I've helped out with the Arthritis Foundation running and swimming events.  I've swam a 5k for the Penguin Paddle and ran the Jingle Bell Run 5k.

It's that time of year and I'm running the Jingle Bell 5k in Lenexa, KS.  This will be year 2 that the run is in caves!  No running in the frigid cold (which if you read yesterday, I'm not a fan of the cold these days).  I signed up and hopefully the stars will align that both kids will be up for going and the whole family can make it.

I'm signed up, I'm signing Em up, and hopefully some of YOU will find a race to run.  Check out their homepage HERE and hit the drop-down menu to find a run near you.  It's a fun run, well organized and something to keep your legs working in the off season.

You can run as an individual, or in a team.  If you don't run, consider donating.  Even $1 helps!  Announcement and directions to register below.

2011 Jingle Bell Run/Walk * 17501 W. 98th St., Lenexa, KS * Dec. 11, 9 a.m.

We will be back in the cave again this year!  If you missed out last year, this is an underground, climate-controlled, corporate complex in Lenexa.  And of course guest appearances by Santa Claus, Snoopy and others.  Please encourage your spouse, friend, roommate, aunt, neighbor….  to sign up on your team.  They will just need to pay just $30 for the entry fee.

To register
Go to:  http://jbrkc.kintera.org
Click “Sign Up”, accept the waiver, and choose “join a team” or "join as an individual" or "start a team".

If you don't run, consider donating.

5

#BlackFriday sports gear deals! #Triathlon #Running

FREE 1Yr Extended Warranty on any Horizon Fitness equipment (ends 11/24), contiguous U.S. only, excluding Florida).

Danny Shane Flash Sale - Save Up To 60% On Cycling Jersey's & Bibs At TheClymb.com. Expires 11/24/2011 At 9AM PST.

Sampson Flash Sale - Save Up To 60% On Road Bike Accessories At TheClymb.com. Expires 11/24/2011 At 9AM PST.

Cytomax Flash Sale - Exclusive Pricing On Sports Performance Drinks At TheClymb.com. Expires 11/24/2011 At 9am PST.

56% Off Canari Performance Cyclewear At LeftLane Sports! Buy Now, Sale Ends 11/28.

What has happened to my cold weather tolerance??

It's now winter.  We are getting below freezing consistently every night now.  Somewhere, somehow, I've lost my tolerance for working out in the cold.  I refuse to ride my bike out in this and layering up to run just doesn't not sounds appealing.

It's not like it's 20 or single digit cold.  There's no rain or snow.  My mind has just thrown in the hat for morning workouts in the cold in the morning.  I can hit the streets later in the day, but that pesky job gets in the way during the weekend and with the family gig on weekends, getting out in the middle of the day just isn't as feasible.

That's not to say I'm not getting my time in.  I'm on the trainer and treadmill, but that's a different sort of mental l struggle.

Sunday I didn't make it out before Em had to go to work for my long run, so I managed to get an 8 miler on the dreadmill in while the kiddos napped later in the day with my Puma Velosis 3's.  I count myself lucky to get the hour and thirty minutes (warm up and cool down mixed in even!) to run while BOTH kids napped AT THE SAME TIME.  If you have two kids, you know what a struggle or rarity that is that they nap at the same time for the same amount of time.  Luckily there are many REASONS to like the treadmill.

Sweet kicks.

I'm not really that happy when running on a treadmill.

Maybe since I stay around 180 pounds as apposed to my 190 I used to be at and less body fat I'm more proned to be cold?  I tried setting a heater on a timer to warm up the bedroom so I could get up... that just made it more comfortable.

Does anyone else have this problem come winter and colder temps?  I used to have no problems getting out for AM cold workouts.  Now, now way.

Ps - email newsletter coming out this week, sign up if you are not already!

Kansas City Track Club News

Another Successful Cliffhanger! Thank you to all that participated in this year’s 26th annual Cliffhanger run on beautiful Cliff Drive in the historic Northeast. We had nearly 1100 runners participate in the event on a perfect fall day. We were also able to raise over $7000 for local charities: Northeast Neighbor to Neighbor Healthcare Outreach, Gladstone Elementary School and the Missouri Chapter of the Special Olympics.  We want to thank all of our volunteers, as well as everyone at Gladstone Elementary for once again hosting our pre and post race activities. Again, thank you to everyone that made this year’s Cliffhanger run a success! Renewing a Kansas City Tradition! An easy going family event along scenic Ward Parkway on Thanksgiving Day. Ward Parkway Center, Thurs Nov 24th at 9am. Course is USATF certified. Chip Timed with unique medals and awesome awards! Need volunteers! Register Now  Alternate Chili Run -10 miles on Trail Sat. Dec 10th 8am. Wyandotte County Lake Park.  $5. No Pre-Registration http://www.psychowyco.com/id44.html

New Race Calendar is Up! The Kansas City Track Club has a new race calendar on our website and it is easier than ever to view and add races! If you are a race director and want to list your race, just go to www.kctrack.org/calendar and hit submit to get the form. Check out our calendar for your 2012 races!

New Running Opportunities Ryan Rogers is a KCTC ambassador & coach for a youth running club. He is offering free training sessions to KCTC members. Every weekday 5pm at Independence Middle School, corner of 23rd St & Speck Rd. Just show up ready to run at whatever sessions work in your training program. Contact Ryan- rrrogers@ejcrunnerstrackclub.com Mon-Distance-50% of race distance Tues- speed endurance-repeats of 1000m & under Wed-Anaerobic Quality Workouts--Repeats anywhere from 1600m to 2400m @ 80-90% of target time Thurs- Speed Fri-Fartlek or Tempo runs Joel Grimmett & John Olson, KCTC ambassadors are leading a new group run.  If you want to contact Joel- joelgrimmett@att.net Start Date: Sun. 11/20/11 at 9:00 am. Where: Price Chopper at 159th & Mur-Len. Course: Out and back on the running trail so any distance of run can be achieved. There are bathrooms and a Starbucks in Price Chopper Click for details about the many group runs available Sunday Long Runs in Prairie Village-7:30am Hen House parking, 71st & Mission Road  Sunday Northland Runners- 8am check for location.   Sunday In Independence- 6:30am at the old O’Charlies restaurant behind Cold Stone Creamery.  Monday New Runners Class- 5:45pm at Garry Gribbles Running Sports, Ward Parkway Center.  Monday Night Run in Waldo- 6pm Meet at  The Waldo Well  Monday Mud Babes- 6pm Shawnee Mission Park Tuesday Intervals Prairie Village- 5:30pm SM East High Track   Tuesday Northland Run- 5:30pm at Macken Park, North KC  Wednesday Night Run- 6:15pm at a different location each week.  Thursday Morning on The Plaza- 6am at M&S Grill   Thursday Leawood Runners- 5:30pm at Elite Cycle, Mission Rd.  Thursday Northland Run- 5:30pm at Macken Park, North KC  Saturday Near The Plaza- 6:30am Aixois at 55th St. & Brookside  Saturday Downtown-  7am Panera Bread, 2405 Grand, KCMO Saturday Lee's Summit- 7am Gusto Coffee, 3390 Fascination Dr Saturday Liberty- 8am Buffalo Wild Wings, 9207 NE 152 Hwy Saturday Long Trail Run in Lawrence- 7am Clinton Lake.  Every Day of the Week Trail Runs-  (off-pavement) with the Trail Nerds or Mud Babes

Groundhog Run Early Bird ending soon!

REGISTER HERE

@PummaRunning Velosis 3 in depth

If you're like me, we always had my eye on Nike, Reebok, Adidas, Asics and the "standard" and "traditional" running shoes.  Neutral, stability, and motion control are always on our minds when we go out for running shoes.  Personally, I had to stay away from Nike and Reebok as the support types they had didn't fit my feet.  I also find Nike's have been increasingly uncomfortable for running and just every day shoes.  Am I wrong?

After 30+ years of going through shoes, I found that the Asics Gel 1100 series shoes fit the best.  Not the GT's or extra stability, but the middle of the road with some support, some motion control and light cushion.

That was, until I stumbled on to Puma.  I always thought of Puma as the fashion shoe rather than function.  They had a comeback a few years ago as the trendy every day shoe for fashion.  But, have you looked at their running shoes?  While they maintain their visual appeal, they are surprisingly well thought out.

While Puma is partnering with MvT for Man Vs Heartland 39.3, they have sent a couple of running shoes to try out.  The staple of the road running shoe is the Velosis 3.  I've been on a few long runs, sprint and hill workouts on treadmills and worn them around for general use chasing kids and grocery getting.

It's a different shoe than I'm used to.  The full-length ldCELL and heel duoCELL come across mildly rigid when you are first breaking in the shoe.  I was a little hesistant when it came for the long run.  Fear of blisters and heel pain raced through my mind, but I was pleasantly rewarded for my courage to strap on a new shoe and take it for a spin.

The OrthoLite Sockliner was plush and comfortable without the "cramped" feeling in the shoe.  My feet stayed cool, yet comfortable and I came away with no less discomfort than my staple running shoes.

The Everfoam in the heel also offers great support without being too rigid.  I for one, have to be careful these days of plantar fasciitis.  Spending the day at work in business dress shoes (with inserts for support) and then jumping on the feet for training, I'm very susceptible to heel pain.  I'm very careful to stretch and work with my man Kent at TK Therapy to keep the heel at bay.

The heel duoCELL does hit the pavement sooner than I'm used to.  It took a few wears to get used to the different feel of the foot strike to the ground.  Yes, I'm a heel striker... shocking considering I'm prone to heel pain and what not, right?  I attempt to mitigate my heel striking behavior and after a couple of more runs with the Velosis 3, it's improving.

The main drawback, as with any quality running shoe, is cost.  The Velosis 3 is the best that Puma has, and you pay for what you get.  They sport the Ventis 2 and Veris as less costlier options, but you will experience a mild reduction in enhancements that the Velosis 3 brings to the table.

I'll be putting the Velosis through the paces this winter and will continue to post about my experience with these shoes!

Couple of gear sales going on.

XTERRA WETSUITS - 60% off fullsuits, 50% off sleeveless.Tthe VORTEX fullsuit for $159 (reg. $400) or the VOLT sleeveless for $99 (reg. $200) exclusively at www.XterraWetsuits.com. BEST RETURN POLICY & WARRANTY IN THE BUSINES.

20% off Mountain Hardwear

Sierra Designs Apparel Flash Sale! Click To Get Exclusive, Member-Only Pricing At LeftLane Sports! Event Ends 11/23.

Garmin Flash Sale - Exclusive Member Pricing On GPS Devices At TheClymb.com. Expires 11/21/2011 At 9AM PST.





Whoopsies to the rescue for kids bumps and bruises - works as both a heat or cold pack!

Thanksgiving Runs around Kansas City

Runs on Thanksgiving Day

Ward Parkway Thanksgiving Day 5K Run/Walk 9:00AM

Register Now and start your celebration early with a great run with friends and family. One of a kind Pie Tin awards, plenty of fun and food afterwards! Join us in putting Kansas City on the map for great places to run on Thanksgiving Day! Start: 9am at 85 St. and Ward Parkway- north side of Ward Parkway Center. Awesome Giveaways!: All participants receive a 10 inch Costco Pumpkin Pie or a Race Shirt. If you would like both, race shirts are available for an additional $8.- Long Sleeve T-shirts for participants that order prior to Nov 16th. No guarantee of shirt or proper size for later registrants. Note: Shirt or Pie not available with Kids Fun Run Registration. The kids fun run will be a loop from 85th St south to 86th St, then back north to 85th St. Kids Fun Run: For ages 12 & under and will start as soon as the last 5K participant is across the finish line. The Kids Fun Run will not be timed.  Shirt or Pie option not included in Kids Fun Run Registration. Family Team Division: The top 3 families of 4+ members will receive a Christmas tree, a spiral ham, and 1 lb. of Starbucks coffee. To register your family as a team, each individual must enter the family's team name in the optional "Family Team Name" box on the registration page. Open Team Division: The top 3 open teams of 4+ members will compete for gift certificates to Garry Gribble's Running Sports. To register your group as a team, each individual must enter the group's team name in the optional "Open Team Name" box on the registration page. Scenic Course: Start at 85th St. and head south almost to Wornall Rd, then loop back up the other side of Ward Parkway going North to 83rd St., turn south on Ward Parkway to the Finish at 85th St. One Aid Station will be located at approximately 1.5 miles.

St Joseph Riverfront Park 2011 Turkey Trot 9:00AM

The 2011 Turkey Trot is for all ages and fitness levels. Bring the family out for fun, fitness, and togetherness! Walkers and runners are welcome to come wobble before you gobble. Walkers will not receive medals for participation. Award will be given for creative holiday costumes for one individual and one family. PACKET PICK-UP: Packets may be picked up at the YMCA on November 23, 2011 between 8 am and 5 pm, or on race day from 8:00 to 8:45 am at St. Joseph Frontier Casino. PARKING: Entrants may park in the Riverfront Trail parking lot. (In designated area). RACE START/FINISH: The race will start/finish at St. Joseph Frontier Casino. Runners will be timed provided by Race Day Timing Solutions.

runLawrence Thanksgiving Day 5K 8:30 am

Parking:  limited to city streets north of the school.  There is no parking around Woodlawn School.  2 blocks away are the Visitors Center parking lot & south public lot. Additional parking behind Johnny's Tavern (west side of N 2nd) and across the river at the parking garage by City Hall. Watch traffic when crossing streets. Start: in front of Woodlawn School on Elm Street. Map Safety:  No dogs allowed on the 5K race. Strollers are OK but required to start at the back. A short section of the course will have the faster runners come back while some walkers are still getting through. Please be courteous and obey the course marshals on where to run and walk. There is room for all. Certified Course Records Male: Tim Testa (Junction City) 15:26 (2009); Female:  Julie Shaw (Palo Cedro CA) 17:58 (2009).  Course certification # KS09066BG Children’s Fun Run Free 1K run (0.6 mile), sign up on race day at the school gym, starts at 9:15 am. Medals to all finishers. Awards: Top 3 finishers overall and in each division and 1st masters, male & female. Medals and gift certificates from Francis Sporting Goods to the top overall male and female finishers as well as winners in each age category. In order to be eligible for any awards you must be registered in the 5K and wearing the correct chip.  Awards will be available after 9:45 am.  Check the posted results and if you are a winner, report to the awards table.  Post race refreshments courtesy of our sponsors. Age Groups: 10 & under, 11-14, 15-19, 20-24, 25-29,30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80+ Chip Timing by RaceDay Timing Solutions.  When you pick up your race packet, read the instructions for attaching your race bib number. The timing chip is attached to the bib and does not need to be returned. Race Results available immediately after finishing and posted onwww.runLawrence.org. Proceeds benefit Woodlawn School and local youth running programs. Quilt Raffle: a donated handmade t-shirt quilt featuring Lawrence runs mainly from the 1990s will be raffled. Tickets for a chance to win for a suggested donation of $2 per ticket or six tickets for $10 will be available at packet pick up Wed and Thur. The drawing will take place after the race. You do not need to be present to win. Volunteers: If you are not running, we can use your help. Cheering burns energy, too. Please contact Dee. More Information: Dee Boeck at             785-841-3587      ,  runLawrence@gmail.com.

Get an Additional 20% Off Sale Items On 11/15 at SpeedoUSA.com!