Time Trial Tuesday

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Speed work starts this Tuesday at 5:30 p.m. at Roe Park. There are changes to the format and logisits of speed work sessions this season. Here is what you need to know:

  • Bring your own water and/or sports drink. PB will no longer be supplying it at speed work sessions. 
  • Bring a stop watch, Garmin or other timing device with you.
  • Be on time - warm-up before hand is crucial.
  • RSVP kcrunning@hotmail.com by Tuesday morning. 
  • Check the website and/or Twitter an hour before for any last minute updates concerning the run.
This Tuesday is our 800 meter time trial. We will begin with a mile warm-up and a series of special exercises to prepare our bodies for speed. After the time trial, we will have a short speed work out followed by a cool down. 

6:30 AM Start Saturday

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Our run this Saturday starts at 6:30 a.m. Note the earlier start time. This is to accomodate our longer distances and take advantage of the earlier sunrise! Meet at Urban Table. The course will be set for 16 miles. Doug Stinson is in charge of the run as coach Amy had to leave town unexpectedly. If you have questions about the run, please contact Doug. If you have questions about your training, please contact Coach Amy.

If you are training for a race this spring, your goal is to run a portion of your long runs at goal race pace. Read in your handbook Explanation of Schedules - Weekly Runs Detailed for more information.

If you've been lingering at aid stations, your goal over the next several long runs is to gradually shorten your rest to approximate the time you want to spend at aid stations during a race.

Harness the Olympic Fever

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It is inspiring to watch the Olympic athletes in peak condition, pushing themselves to their maximum ability - all their hard work and training coming to frutition. Today I ran on the treadmill (a must as I rehab my hip) while watching the men's and women's cross country sprint on the big screen at Sport and Spine. Their energy was contagious and helped me fly along as I worked on my run form. You too can harness that Olympic spirit and apply to your own spring training.

The weather has made it a challenge for us to keep up on our own training, but keep on we must! If you've opted for some treadmill runs, be sure you get outside for some of your shorter runs this week during the melt off. You might also switch back and forth between indoor track and treadmill. Arc trainer and eilliptical are also good options.

The forecast is excellent for us coming up this weekend. Our Feb. 15th long run starts at SMNHS at 7:00 a.m. and the course will be set up for 10 miles.We are going to make up our group breakfast on Saturday. Plan on RJ's at 9:00 a.m.  If you are joining us for breakfast, please RSVP kcrunning@hotmail.com by Thursday so we can give RJ's a head count.

Fast forward to February 25th and we begin speed training with a time trial and our first speed workout.Get excited. We have new work outs that are going to add variety and enhance your performance! If you have a watch with a heart monitor and are willing to loan it for our time trial, please let me know kcrunning@hotmail.com.

It's not too late to join us for the spring session. Please share the awesomeness of our group with your friends, family and co-workers. They are welcome to come out for a free trial run anytime.