Speed Work Tuesday March 4th

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Speed work this Tuesday is at 5:30 p.m. at Roe Park. Please stay tuned to the website and Twitter up to one hour before the start of the run in the event of cancellation.

We are NOT doing hills this week as we are making up for last week's  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.

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/orTwitter an hour before for any last minute updates concerning the run.

Predicted Time Run

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It has been a rocky start to 2014, but I'm convinced March will lead us into better weather and leave all the germs far behind us.

Our plan for this Saturday is a predicted time run, so leave your Garmins and stopwatches at home and predict how long it will take you to finish your run this Saturday. Closest guess wins a gift certificate to First Watch! When you make your guess take into account we are working on decreasing the amount of time hanging out at aid stations and working on portions of our run at goal race pace.

The course will start at Urban Table and will total 10 miles. Start time is 7:00 a.m.

Good luck to Amy Stucky who is running the Miami half this weekend. Bring back some sunny warmth for us Amy!

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.