Kansas City Runner

For several months, I’ve been looking forward to tackling trail running over the holiday break.

The week did not disappoint … and it’s not over yet.

What made it all possible was New Balance’s (http://www.newbalance.com/) exemplary customer service. This year’s Gobbler Grind, which Kate and I ran last month, awarded its first 100 marathon registrants a pair of free shoes through a local running store. As the event’s 54th enlistee, I eagerly claimed my prize several weeks before the race.

Problem was, the store only had New Balance MR860s left by the time I arrived. They’re designed for moderate to severe pronators, which this neutral runner is not.

So, consistent with my tendency to thoroughly pursue every bargain, I called New Balance and explained my situation. What harm could it do?

None, as it turned out. Eric, the exceptional customer service agent with whom I spoke, understood my predicament and asked what kind of shoes I wanted in exchange for the MR860s.

“What?” I asked. “You’ll replace the shoes for free?”

“Yeah,” he said. “What kind do you want?”

A pair suited for trail running, I quickly replied. Several days later, a box of New Balance Minimus MT10s appeared on my doorstep.

The New Balance Minimus MT10 has enabled this week's pair of trail runs. Thank you, Eric!

They fit and function perfectly. I’ve already recommended them to Kate and a friend and will continue singing their praises to runners interested in hitting the trail.

The first run they made possible was a 5.15-mile tour of the nine miles of trails in Jackson County’s Landahl Park, whose trailhead is on Argo Road in Blue Springs, Mo. Kate and I tackled the trail Tuesday, and I’ve already filed the experience in my mental scrapbook.

The Landahl Park trailhead marker.

The trail, which is described well at http://earthriders.com/trails/trail.php?s=mo&file=landahl.xml, is designed for mountain bikers and trail runners alike. Some stretches wind through fields, and others snake through wooded hills. Rocks were not a problem on the stretch of trail we ran, but plenty of exposed roots kept us on our toes.

The Landahl Park Archery Range.

After running about four miles of the trail, we doubled back and ran through the Landahl Park Archery Range. In the off-season, it’s fun to explore the shooting lanes and truck paths, which link together to form an interesting maze.

Kate and Matt after running Landahl Park.

The workout reminded us that running a mile on trails is not as easy as running one on the road. With experience as my guide, I suspect a runner burns at least 125 percent of the calories expended on normal runs on trails.

The second trail system I ran was in George Owens Nature Park in Independence, Mo. It was unbelievable, and I’m thrilled such a great set of trails is just 15 minutes from home and only a block from our school district’s middle school campus.

George Owens Nature Park.

As a kid, I spent time at the park with school, church and Scout groups. I never imagined it as trail running venue.

I ran eight miles Thursday in the park. Each of its three trail loops covers about a mile, and they’re connected by strips of roadway about a third of a mile long. I ran the park’s four-mile trail circuit twice, being sure to cover ground on the second pass I’d missed the first time through.

The cropped map of George Owens Nature Park gives a sense of its trails' configuration and placement.

Check out both runs by clicking the “Route of the week” links to the right of this post. Many Kansas City Runner readers live in metropolitan Kansas City, and I would highly recommend the trails to runners and walkers alike.

Smiling with pride after doing eight miles in George Owens Nature Park.

One of the coolest things we experienced on the trail runs was wildlife. Kate and I saw numerous birds in Landahl Park, and I ran up on a wild turkey and pair of deer in George Owens Nature Park.

I haven’t shared anything here trail running veterans don’t already know. But this Eagle Scout discovered this week that there’s nothing better than logging a run in the woods.

We wore bright clothes in Landahl Park so hunters wouldn't mistake us for their targets!

Beyond the pair of trail runs, our crew has logged other fun holiday jaunts: Kate and I did six easy miles on Christmas Eve, Tom joined us Wednesday for a four-miler that I stretched into 10 and I got in a marathon pace six-miler yesterday. We’ll do a long run this morning.

I wish you a happy new year! Whether you’re a beginner or veteran, it’s a great time to get out and pound the pavement.

Happy running!

Kansas City Runner

Kate and I looked at each other as we finished wrapping gifts around 1 p.m. today and knew we were thinking the same thing: We’ve got time for a quick run.

Which is exactly what we did on the crisp, sunny Christmas Eve afternoon in Kansas City.

We ran my favorite six-mile route. It’s a flat course that starts and ends at our house and along the way winds through the historic Independence Square, along picturesque Winner Road and through the gentrified Englewood Shopping  District, which recently won a national arts designation.

Along the way, we remembered holidays past and talked excitedly about the special celebrations of the season. Our family is full of traditions: We’ve already exchanged gifts with my parents, will celebrate Christmas Eve with family and friends at my parents’ house, will host an annual Christmas brunch at our home and will unwrap gifts on Christmas evening with Kate’s parents.

We also talked about how much we enjoy running together. I was reminded as we spoke with anticipation about the runs we hope to get in over the break that this holiday season is the third anniversary of my running renaissance.

On December 27, 2008, just six months before my 40th birthday, I drug myself to the YMCA and stepped onto the treadmill for the first time. I couldn’t run a mile.

This holiday season, Kate and I are looking forward to some long road runs in the crisp winter weather and hope to get in a few trail runs at Landahl and George Owens parks. The kids said Thursday they want to join us to ramp up their sports conditioning.

I wish you a relaxing and enjoyable holiday and hope you’re able to get in some good runs between Christmas and New Year’s Day. Tell us about them by responding to this post.

Happy running!

Kansas City Runner

It was a good running week.

After a three-legged trip Wednesday through Friday was postponed, I found myself in town unexpectedly.

The last-minute change left me time to tackle a mountain of backlogged work — and post a few good runs.

A friend and I have set our sites on the Oz Marathon (http://www.olathe.org/cvb/sports/Marathon/volunteer.html) on April 21 in Olathe, KS. Our official training program, which you can see at http://endurancesports1.files.wordpress.com/2010/07/break-4-marathon-plan.pdf, doesn’t kick in until January 2. Until then, I’m eager to maintain my fitness level from last month’s Gobbler Grind Half Marathon.

Toward that end, I logged a tempo and two interval runs last week. I was pleased I could finish them but humbled by their difficulty.

I did last week's quality runs at the Independence YMCA.

I did all three quality runs on the YMCA treadmill. I’ve never visited my Y two days in a row, much less three.

I timed my visits perfectly. I stopped in just after the lunch hour each day, and I had the cardio lab all to myself.

On Wednesday, I logged a six-mile tempo run starting at 6 mph. I increased my speed 1/10 mph every .5 miles, running my last half-mile at 7.1 mph.

I only ran three miles Thursday, but they were good ones. I started at 6.1 mph and, after adding 1/10 mph every half-mile through mile two, ran the third mile at 8.5 mph.

Day three was a doozy. I started at 6.1 mph and increased my pace 1/10 mph every quarter-mile through mile three. In miles four, five and six, I ran a quarter-mile at 6 mph, then increased my speed for quarter-mile increments to 8, 8.3, 8.6 and 9 mph with 6 mph cool downs between them.

Those paces may not seem fast to you, but they’re lightning-quick for this guy! I’m hoping to sustain them until I begin my formal full marathon training program next month.

Tom, a reliable running buddy, shown here at his holiday piano recital.

I’ve already mapped out this afternoon’s run with Tom, our 9-year-old son and a reliable running buddy. We clocked our dog-walking route at .8-miles last night, and Tom wants to run it 11 times for a total of 8.8 miles. If we complete the circuit, he’ll set a new distance record; we ran 8 miles together last spring.

Here’s to a good run this afternoon and another good week on the road. I hope your winter running is going well and that you’re able to enjoy a few rewarding runs over the holidays.

Happy running!

Kansas City Runner

Columbia, Mo. — Kate and I spent Thursday and I spent Friday in this quintessential burg two hours east of Kansas City and west of St. Louis.

Our veterinarian last week found malignant melanoma in Sally’s throat. Dr. Schrock, himself a Mizzou grad, encouraged us to get a second opinion at the M.U. Veterinary Clinic. Our 11-year-old Labrador/Border Collie mix was evaluated Thursday, and university surgeons performed an involved four-hour surgery Friday.

My dog, Sally. Isn't she beautiful?

We’ll know whether the surgical team got all the cancer next week. In the meantime, keep Sally in your prayers.

During our lunch break Thursday, Kate and I visited several of our college haunts. We ate at the Heidelberg, our favorite Columbia dive. We splurged for potato skins, a Berg specialty, but thought twice before ordering burgers and instead chose a vegetarian wrap and grilled chicken salad.

Kate in front of the J-School's Neff Hall, where we had classes together.

Ah, the joys of life’s fifth decade.

Then, like the health-conscious 40-somethings we are, we decided to walk off our noontime feast. What better place to do it than Mizzou’s picturesque Quad?

We crossed Ninth Street and accessed the quadrangle through the J-School’s new Don Reynolds Journalism Institute. From there, we walked past the spot where the park bench on which we studied together once sat. Then we cruised by the columns and strolled past Jesse Hall.

Neff and Walter Williams halls, where the J-School shapes young journalists, are behind me.

Next, it was back to the M.U. Veterinary Clinic, where we learned Sally could undergo surgery Friday. We scheduled the procedure, jumped in the car and headed home for our full evening of activities.

I was behind the wheel heading back to Columbia at 6:30 a.m. Friday. The attending surgeon said her team would begin sedating Sally at 8:30 a.m. and encouraged me to arrive before then if I wanted to spend time with her.

Anticipating a long day, I did my homework Thursday night and learned runners can access the MKT Trail from Hinkson Creek Park in downtown Columbia. I saved the park’s address in my BlackBerry and packed my running gear just in case a window opened up.

Flat Branch Park in Columbia, Mo.

One did. I was asked to leave after spending 15 minutes with Sally and learned the earliest she would be out of surgery was noon, so I ducked into the bathroom, donned my running gear and headed for the Hinkson Creek/MKT Trailhead.

What an amazing run! You can review the Hinkson Creek Trail website at http://www.gocolumbiamo.com/ParksandRec/Trails/Hinkson and see my route by clicking the “Route of the week” link on the right.

A Flat Branch Park sign explains its significance.

For starters, the weather was perfect. It was 40 degrees when I hit the trail in my cold weather running gear, so it felt like 60 once I got going.

Moreover, the Hinkson Creek Trail is amazing! The first mile heads south on concrete. It snakes under bridges and winds through urban Columbia.

Thereafter, it connects to Columbia’s MKT Trail, which covers nine miles of the former Missouri-Kansas-Texas Railroad line. It’s a piece of the 240-mile Katy Trail, the United States’ longest rail trail.

The MKT section I ran was two miles of flat, straight, tree-lined gravel. It’s surely among Columbia’s and Missouri’s most beautiful spots.

The Hinkson Creek Trailhead, where my run began.

The perfect setting sparked a strong performance. I averaged 8:41/mile, a great pace for this 42-year-old.

Three miles in, I turned around and headed back toward my car. I wanted to keep running but wanted even more to check on Sally.

I passed several people I’d gone by on my way out. They waved and smiled, an affirmation of the unspoken compact among runners everywhere.

One woman ran with her Poodle. A man strode haphazardly alongside his chocolate Labrador puppy. It was fun seeing and waving at those I’d passed earlier.

I landed a parking ticket while running Columbia's Hinkson Creek and MKT trails.

Although I was running by myself, a familiar Columbia surprise awaited me as I rounded the final Hinkson Creek Trail curve and approached my car: a parking ticket. I’d only had enough change to buy 10 minutes of meter time, and the police nabbed me.

I should’ve known they would. I drew my fair share of parking tickets during my four years at Mizzou, though I got away parking in “unofficial” spots more times that I got caught.

Some things never change. And I’m happy to pay the $10 fine for yesterday’s infraction – a small price for such a great experience.

I hope you’re getting in some memorable late fall runs. The weather is perfect, so lace up your shoes and hit the trail.

Happy running!

Kansas City Runner