Four weeks ago today, Kate and I participated with Mike, my brother-in-law, John, my nephew, and Jeff, our friend, in the first annual Circle the Square 5k in Independence. The March 31 race benefitted Community Services League and was a big fundraising success.

It also was a hit for our family: Mike finished his first 5k (Way to go, Bro!), John won his age group and Kate set a new PR — which she would soon surpass.

Two weeks later, the Beem fivesome ran the Rock the Parkway Half Marathon/5k in Kansas City. It was my second year running the 13.1-miler, for which Tom and Kate joined me while Maggie and Joe ran the 5k.

According to the April 14 race results, Tom was the youngest among 4,800 half marathoners. He finished in 2:36 and was a real hit.

Brett Anthony, one of the NBC Action News weathermen Tom follows devotedly, was on hand for the race and interviewed him afterward. Check out the kudos at http://youtu.be/cPqWY_nP4FQ.

While Tom was nailing the half marathon, Maggie and Joe did themselves proud in the 5k. Maggie finished third in the 1-14 female group, and Joe won the 15-19 male field.

Last weekend, we hit the road again — this time in two different races. Kate, Maggie and Tom ran the Independence Park Trot 5k Run/Walk, and I ran the Garmin Marathon in Olathe.

Kate bested the 5k PR she’d set two weeks earlier with a new record of 29:04. Maggie finished first in the 1-14 girls set, and Tom finished fifth among the 1-14-year-old boys. Way to go, gang!

While Kate, Maggie and Tom were running the 5k and Joe was keeping stats with a buddy at the Chrisman girls’ soccer game, I checked an item off my bucket list. I ran my first marathon.

The Garmin Marathon started at 7 a.m. on April 21 at Garmin International. The flat course snaked through hospitals, malls, historic downtowns and trails in southwest Johnson County.

It was a great experience. I initially hoped to finish my first 26.2-miler in under four hours but added 60 minutes to my mark about a month before the race.

Kate suggested I run with the 4:30 pace group to maintain an easy pace, and I decided to heed her advice. Her counsel was right on point.

I ran with Danny and Lynn, the 4:30 pace group leaders, for the first 20 miles of the marathon. I shifted to a run/walk combination after hitting mile 20 and finished in 4:36, a first marathon mark of which I’m proud and look forward to improving over the years.

I’m already planning my next races and will share them with you in future posts. Tom has vowed to best his 2:36 half marathon PR in this October’s Kansas City Marathon.

What races are you running this spring? Let us know.

Happy running!

Kansas City Runner

The event, which begins at 8 a.m. at Community Services League at 404 N. Noland Road, will wind through the historic Independence Square and surrounding area.

The 5k benefits Community Services League, which serves more than 8,000 individuals and families in need each year in Eastern Jackson County.

Happy running!

Kansas City Runner

I ran 20 miles.

My marathon training plan prescribed the distance as part of the final preparation for my first 26.2 mile race. I’ll run 22 miles the next two Sundays before beginning a gradual taper for the mid-April event.

I hit the 30A Running and Biking Trail at 6:30 a.m. Saturday in Grayton Beach, FL. To be safe, I decided to do four five-mile out-and-back loops, which would keep me no more than 2.5 miles from our place should the distance — or humidity — get the best of me.

I headed west from Grayton Beach for my first circuit. The sun was just creeping over the eastern horizon, and the fog and humidity were thick. My glasses quickly clouded up, and I couldn’t see more than 20 feet.

At my first five-mile turn, I downed 14 jelly beans and six ounces of water before heading east on the 30A Running and Biking Trail for my second loop. The rising sun had burned away the morning fog, and I wished several blocks out that I’d grabbed my sunglasses.

The second circuit went well, too, though the morning humidity was on the rise as I made the 2.5-mile turn and headed back toward the cottage. Once there, I grabbed my sunglasses, downed another 14 jelly beans and six more ounces of water and headed out for my second westward run.

As I hit the 30A Biking and Running Trail at the four-way stop in Grayton Beach for the third time, a new sensation dawned on me. Fatigue.

Not yet, I thought. I’m barely halfway there.

I kept going. And I kept feeling more worn down.

As I approached the two-mile mark of my third loop, an idea flickered in my mind. I’ll turn around at two miles and make my last circuit six miles.

I knew it was a good strategy, because Kate and Tom would be waiting for me at the cottage, ready to join me for the final loop of the morning. They were planning on five miles but could easily do an extra one. I needed their support to keep me going.

I turned around at 2.05 miles and headed back. The thought of them joining me for the last circuit made the third trip back to the cottage easier.

Just as we’d planned, Kate and Tom were waiting for me when I arrived. I downed my last 14 jelly beans, drank about 18 ounces of water and headed back out with them.

We talked and caught up on the morning for the first mile of the run. I’d been on the road more than two hours when they joined me, so we had plenty to talk about.

We made the eastward circuit’s 2.95-mile turn in Seaside, FL, and headed back toward the cottage. I was relieved we were beginning the last three miles of the run, but I knew they’d be the toughest for me.

I was right.

A half mile after the final turn, I had to begin taking short walk breaks every couple of minutes. My water bottle was empty, and my energy was gone.

Being with Kate and Tom, who ran ahead but never out of sight, made the difference. If they hadn’t been with me for the final 5.9 miles of the run, I’m confident I wouldn’t have finished

But because they were, I did. I ran 20 miles.

Thanks, guys.

Next Sunday, I’ll tackle my first 22-mile run. I hope Kate and Tom are available …

Happy running!

Kansas City Runner

The view of the Gulf of Mexico from the end of Cottage Street in Grayton Beach.

Lest some of you were beginning to wonder, fear not: I’m still running. The problem isn’t finding time to hit the road; it’s stealing a few minutes to write about my running adventures.

I’m posting today from this fun, quirky village along Scenic Highway 30A, a 20-mile stretch in Florida’s Panhandle that connects Destin and Panama City Beach. From west to east, it winds through the small, diverse beach communities of Dune Allen, Santa Rosa, Blue Mountain, WaterColor, Seaside, Seagrove, Seacrest, Rosemary, Inlet and Carillon.

The beach boardwalk at the end of Cottage Street.

And this cool little burg dubbed the place go if you’re looking for an off-the-beaten path, low-key, family friendly beach experience. Which the Beems were.

I was invited to speak to a group of nonprofit leaders Thursday in Fort Walton Beach, FL. Kate and I discovered in mid-December that the trip coincided with our kids’ spring break and decided to stretch my time here into a long family weekend.

Our Grayton Beach cottage and pool.

It’s just what the doctor ordered. There’s not much of a college spring break crowd here, and the beach’s fine, white sand and clear, turquoise water are picturesque.

We found a great place to stay at www.vrbo.com, which I highly recommend to those searching for a home or apartment to rent in an area they’re visiting. We snagged a cool, two-story place right next to the block’s private pool — it’s maintained by and reserved for Cottage Street’s 10 homeowners and their guests — and 50 steps from the beach boardwalk.

The Red Bar, a well-known Grayton Beach eatery.

The small business district is just two blocks away. There we’ve discovered such cool eateries as The Red Bar and Shorty’s and The Zoo Gallery, a funky gift shop.

Oh, yeah — the running here’s great, too. I did eight miles Wednesday heading east from Grayton Beach on the Scenic 30A Bike and Running Trail, which parallels the road its entire distance. Yesterday, Kate and I headed west on the trail for four miles. We hope to run between four and eight miles today, and I’ll log 20 miles on the trail early tomorrow morning.

Looking up Cottage Street toward the Gulf of Mexico.

I’ve missed a few weekday runs in recent weeks but — because I had a good base when I began marathon training – feel on top of my preparation for the long race. What I can’t sacrifice are the long weekend runs: I ran 18 miles last Sunday and will be sure to do 20 tomorrow.

I hope you’re having a good spring and enjoying this great time of year to run. It’s the perfect time to hit the road, so lace up your shoes and go.

Happy running!

Kansas City Runner

It’s not that I haven’t been running. Quite the contrary.

I’m training for my first 26.2-miler. The Oz Marathon (http://www.olathe.org/sports/marathon/) is on April 21 in Olathe, Kan.

I really like my training plan (http://endurancesports1.files.wordpress.com/2010/07/break-4-marathon-plan.pdf). I also have a new training buddy.

That’s right. Tom, our 9-year-old, is training for his first long race.

Tom and I enjoyed several runs over the holidays with balmy weather in Kansas City.

The Rock the Parkway Half Marathon (http://www.rocktheparkway.com/) is on April 14 in Kansas City. My training plan’s long run the week before the marathon is 12 miles, so Kate and I decided to sign up for the scenic 13.1-miler.

When Tom heard us talking over the holidays about how much we like the course, he asked if he could run the race with us. “Do you think I can do it?”

I’d recently read a “Runner’s World” article by a father whose 9-year-old son ran a half marathon with him. It described the fun they had training for and running the race.

“I think you’ll do great,” I answered. “And I’d love it!”

Joe and Maggie were initially going to join Tom, Kate and me for the 13.1-miler. But their busy teenage lives bested their ambition, and they’ll do the 5k instead.

January was a great training month. With daytime temperatures between 35 and 60, the weather in Kansas City has been perfect for running.

Tom, sitting here with Sally, enjoys the math associated with running.

We’ve plotted an array of courses starting and ending at our house. Tom, who loves to make sense of the world through numbers, has a blast mapping training routes on gmap-pedometer (http://www.gmap-pedometer.com/) and tracking our distance on the road with my Garmin Forerunner 110.

So far, he’s been able to complete every training run prescribed in his training plan, which we created at “Runner’s World’s” SmartCoach( http://www.rwsmartcoach.com/uof/rwsmartcoach/48622/?cm_mmc=RW_NavLink-_-trainingAR-_-48622-_-179341&keycode=179341). What’s more, we’ve having a blast.

Today’s long run is sure to be enjoyable. We’ll have M.U.’s resounding defeat of K.U. last night to reflect on and Superbowl XLVI to look forward to.

We’ll do the first six miles at a 12:10 pace, and I’ll do another seven on my own. It’ll be fun to do the first six miles together, and increasing my speed over the last seven miles to notch an average pace of 9:58 for the entire run will push me.

I hope your winter running’s going well. Post a reply and let Kansas City Runner’s followers know what you’re up to.

Happy running!

Kansas City Runner

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

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

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

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

The Beem Team ran its second annual Thanksgiving Day Run on November 24, 2011. It was Kate's birthday!

What was most amazing about this year’s Thanksgiving Day Run was the fact that we bumped into my cousin, Jason Scott, on our way to the starting line. What do you think the chances were of crossing paths with him in the sea of event participants?

It was cool to spend the race together. And while we surely didn’t burn enough calories to compensate for the extra ones we consumed during the day, we had a great time on a perfect running morning.

After a scrumptious feast at my parents’ house, we traveled Thanksgiving evening to Kate’s family farm in Brookfield, Mo. Kate’s dad grew up on the 400-acre plot, which is two hours north and east of Kansas City. Judy and he have fixed up the house and maintain it as a family getaway.

There are several Thanksgiving weekend farm traditions. We always get in a marathon game of Monopoly, in which my brother-in-law, Mike Hennessy, leaves us bankrupt. We usually tackle a tough puzzle, read good books and roast hotdogs over a bonfire.

We spent several days over Thanksgiving weekend at Kate's family farm in Brookfield, Mo.

And whenever I can, I run.

This year, I was able to get in a seven-miler Friday before the cold rain blew in Saturday. It was really enjoyable.

Tom ran the first 2.5 miles with me. We decided to head north of the farm and turn east on Heath Road, a route we’d never taken.

Things were going great until we came across a Pit Bull (still not sure if it was chained up). Luckily, Tom had asked 100 feet earlier to take a walk break. Upon seeing the dog, we slowly turned around and walked 100 feet in the opposite direction before finally feeling comfortable running again.

After dropping Tom back at the house, I continued south and ran my usual 4.5-mile farm loop. It was refreshing to run on soft, packed gravel roads with few cars and people in sight.

I’m hoping to get in a third run today before the holiday weekend comes to an end. I’m not sure how far I’ll go or which route I’ll take; it will depend on who runs with me. I’m betting Tom, who told me during our 2.5-mile jaunt Friday that he wants to plan a New Year’s Eve run, will join in.

I encourage you to keep chasing your fitness goals this holiday season. Your body feels 20 degrees warmer than the air temperature when you’re walking or running, so think 55 when the mercury reads 35.

Tom, who poses here with Kate in Rotary Park near the Rock Creek Trail.

Bundle up, hit the road and pursue your objectives! Whatever they are, it’s a great time of year for walkers and runners.

Happy running!

Kansas City Runner