A new running plan for 2016

I’ve written several times over the holidays about my commitment to and excitement about renewing my running discipline.

As I blogged recently, it’s not that I didn’t run in 2015. Rather, I didn’t hit the road as often as in previous years, nor did I run with a purpose.

In 2016, all that’s changing.

Kate, Tom and I last night committed to two races in the coming months. Both are hightlighted in the Races tab of this blog.

On March 6, we’ll run the Great Plains 10K at Longview Lake in Kansas City. And on April 9, we’ll run the Rock the Parkway Half Marathon in Kansas City, which all three of us have done several times in recent years.

To prepare for the races, I’ll follow a training plan designed for those seeking to finish a half marathon in 2:15 to 2:30. My best half, which I ran more than six years ago, was 1:58 … so I’ve got a nice goal toward which to strive in subsequent halfs.

On my non-running days, I’ll incorporate Dr. Jordan Metzl’s Iron Strength Workout for Runners into my training. I did the workout (as much of it as I could) for the first time two days ago, and I’m still feeling the pain of lingering lactic acid in the rarely used muscles it called into action!

So there you have it. My running commitment for 2016.

What are your fitness goals for the new year? Share them here so we can support your quest to improve your physical health.

Happy running!

Kansas City Runner

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Posted in All posts, January 2016 | 4 Comments

Renewed Sermon Center membership

If you live in Independence and don’t belong to the Roger T. Sermon Community Center, add joining the family fitness hub to your holiday checklist. I just renewed my membership for 2016.

My 2016 Sermon Center membership card.

My 2016 Sermon Center membership card.

It’s the best deal in town.

Adults can join the Independence Parks and Recreation facility for $30 a year. It costs even less if you’re retired.

With expanded hours, a new circuit training area, updated cardio equipment and remodeled locker rooms, the Sermon Center has much to offer fitness newbies and veterans alike. There are also activities and programs for kids.

To learn more, visit the Independence Parks and Recreation web site. You won’t be sorry you did!

Happy running!

Kansas City Runner

Posted in All posts, December 2015 | 2 Comments

Another good run … save one thing

I enjoyed an easy run this afternoon. The roads were slushy and slick, so I stuck to the sidewalks, where the snow was powdery and undisturbed.

Dr. Jordan Metzl's "Running Strong: The Sports Doctor's Complete Guide to Staying Healthy and Injury-Free for Life."

Dr. Metzl’s Running Strong: The Sports Doctor’s Complete Guide to Staying Healthy and Injury-Free for Life.

With the sun shining brigthly and temperatures hovering around 28, it was the perfect winter afternoon to hit the road.

Save one thing.

Having not run as regularly in recent months as I once did, I noticed soreness in my shins from the holiday’s previous outings. So I took it slow and easy and, as a result, have decided to mix things up tomorrow and work out indoors.

Dr. Jordan's Metzl's Iron Strength Workout for Runners.

Dr. Metzl’s Iron Strength Workout for Runners.

As I mentioned in a recent post, I several months ago purchased Dr. Jordan Metzl’s Running Strong: The Sports Doctor’s Complete Guide to Staying Healthy and Injury-Free for Life. I devoured the book but am yet to try Iron Strength Workout for Runners, a two-DVD set that came with it.

So tomorrow, instead of hitting the road, I’ll give my legs a rest and do my first Iron Strength Workout. I’m really looking forward to it.

Have any of you done Dr. Metzl’s workout? If so, share your thoughts by replying to this post.

Happy Running!

Kansas City Runner

Posted in All posts, December 2015 | Leave a comment

A winter wonderland

As a wintry mix fell steadily this morning in Kansas City, I concluded it was the perfect time to don an extra layer and hit the road. There were few motorists on the streets as I set out around 10 a.m., and the snow-sleet combination offered plenty of traction.

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A water-resistant shell and extra layer of wicking outdoor wear kept me warm and dry.

If you’ve run in snow, you know what a delight it is. It adds an extra layer of insulation that softens foot falls and quiets the din of passing motorists. The result is a perfect recipe for the quiet reflection runners crave.

It wasn’t my fastest or flashiest four miles, but it was a run for the memory book. I plan to lace up my shoes and hit the road again tomorrow.

It’s just after 5 p.m. in Kansas City as I write, and the snow is still falling outside.  Bundle up and hit the road — you won’t regret it!

Happy running!

Kansas City Runner

Posted in All posts, December 2015 | 2 Comments

A great running holiday … so far

The holiday weather in the Midwest has been perfect for running.

With temperatures hovering around 50 Fahrenheit the last few days in Independence, Mo., shorts and long sleeves have been the road attire du jour. Kate and I really enjoyed logging easy 3- and 3.5-mile runs on Christmas Eve and December 26.

Kate doing a pre-run stretch before our nice December 26 run. Notice the cool socks, which Santa left under the tree...

Kate doing a pre-run stretch before our December 26 run. Notice the cool socks Santa left under the tree…

But change is afoot. As I write after midnight on December 27, the temperature has dropped to 33 Fahrenheit. It’s raining now, and snow is forecast for Monday.

I say bring it on.

Have you ever run in the snow? I highly recommend it. The quiet and solitude of snow-covered streets greatly enhances the thought and introspection that come from our great pasttime.

I realize it’s been nearly 19 months since my last blog. It’s odd how we keep those things we most want to do at the forefront of our thoughts — even as life’s events get in the way — as though we’ll return to them any day.

That’s how it’s been with this blog. And in the time since my last post, I have been running — though not as much as I’d like.

Over the holiday, I hope to run every day. I’m also looking forward to beginning Dr. Jordan Metzl’s Iron Strength Workout, which I purchased last month. Beyond those, I’ll choose my next road race and training plan.

So stay tuned. There will be additional posts in the coming days.

Happy running!

Kansas City Runner

Posted in All posts, December 2015 | Leave a comment