Kansas City Half Marathon Summer Mileage Goals

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Planning to run the 2010 Kansas City Half Marathon this fall?

By the end of July, you should have completed a long run between 7-12 miles and your weekly mileage should be around 19-38 miles per week depending upon your running experience.

Be sure you are increasing your weekly mileage by 5% to no more then 10% per week and running at 80% of your goal race pace.

Our first run of the fall season is August 7th. We hope to see you there!

Running in the heat

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It's summer in Kansas! That means it's hot and humid.

Did you know it takes four to eight weeks to adapt to the increase in heat? Adaptations include better heat transport through the circulatory system, sweating at lower temperatures, a doubling in activated sweat glands and a lower percentage of electrolyte loss in sweat.

Running in the heat can be a challenge and sometimes dangerous even once you've adapted. What can you do to play it safe and still get in your mileage?

  • Slow down - expect a 10% degradation of your speed at 85 degrees. More at higher temperatures.
  • Drink plenty of fluids and electrolytes.
  • Choose routes in the shade if possible.
  • Take walk breaks.
  • Run during cooler hours of the day (early morning or after 8:00 p.m.)
  • Run with a friend and look for signs of heat illness (see below).
  • Wear proper clothing - light colors, tanks, dry wicking materials, visors
  • Adjust your distance.
  • Be cautious - consider skipping a run if there is a heat advisory.

Signs of heat illness include:
  • Dizziness
  • Cramping
  • Clammy and red skin
  • No sweating and red skin (dangerous)
  • Goosebumps - feeling chilly in the heat

If you experience any of these signs, its time to get off the course, into the shade and cooler temperatures and time to hydrate well. Live to run another day!

Tulsa and Gobbler Marathon Summer Mileage Goals

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If you are planning to run the Tulsa or Gobbler Grind Marathons this year, you've got some time to breathe this summer. But don't get too lazy! You have the chance to build a strong base this fall.

By the end of July, you should have completed a long run between 10 and 12 miles and your weekly mileage should be between 23-41 miles per week depending upon your running experience.

Be sure you are increasing your weekly mileage by 5% to no more then 10% per week and running at 80% of your goal race pace.

The first Personal Best run of the season, August 7th, will be set for 18 miles with plans for 10-14 for the Tulsa/Gobbler crew.

New York Marathon Summer Mileage Goals

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Those of you lucky enough to win the New York Marathon lotto: its time to build your base mileage!

Depending upon your running experience, you should complete a long run between 12-14 miles by the end of July and your total weekly mileage should be around 24-40 miles.

Be sure you are increasing your weekly mileage by 5% to no more then 10% per week and running at 80% of your goal race pace.

The first Personal Best run of the season, August 7th, will be set for 18 miles with a long run goal of between 10 and 16 miles for New Yorkers!

Kansas City Marathon Summer Mileage Goals

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If you are planning to run the 2010 Kansas City marathon this year, you should be working on building your base mileage this summer.

By the end of July, you should have completed a long run of 16 miles and your weekly mileage should be around 29-44 miles per week depending upon your running experience.

Be sure you are increasing your weekly mileage by 5% to no more then 10% per week and running at 80% of your goal race pace.

The first Personal Best run of the season, August 7th, will be set for 18 miles.