Intervals Cancelled for August 19th

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The effective temperature, taking into account humidity and air temperature, is 98 degrees. Due to excessive heat and the fact that our workout is held on a black top in direct sunlight, we are going to cancel intervals. The dangers outweigh the benefits. In place of intervals we recommend an indoor cross training session, biking or a short easy run on the treadmill - set your incline to 1.0.

No worries about making up your speed work this week. It is still early in the training season with plenty of time to get it all in. However, if you are chomping at the bit, do some fartleks (four to five, 2 min. pick ups) for part of your Wednesday or Thursday run this week.

Speed work will resume next Tuesday. In the meantime, stay safe!

Weather Alert for Tuesday Intervals

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Weather forecats effective temperature (feels like) of 98 degrees at 6:00 p.m. which will require modifications to our training plan. Be sure you are hydrating throughout the day and bring extra fluids with you to the run. Stay tuned to the website and/or Twitter for any updates or changes to our plans. An announcement will be made by 5:00 p.m. if a cancellation is necessary.

Need for Speed

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You ask for it...you get it! Many of you listed a PR as your goal this session. Speed work for endurance runners improves maximum velocity and running economy and decreases resistance to fatigue. What do you need to do? 
  • explosive drills
  • run specific strength training
  • interval training with decreasing recovery times
  • high speed uphill and downhill 

We are going to do it all this session. Starting this Tuesday, August 19th at 6:00 PM we will start with a warm-up, explosive drills and mix run specific strengthening with intervals. 

Please RSVP by the Monday before speed work at kcrunning@hotmail.com so we know who to expect. Also bring your own water or sport drink. Water fountains are available at the park. 


Let's GO!

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The Fall 2014 session starts this Saturday at Sport and Spine. The doors will be open at 6:00 a.m. and restroom facilities available until 6:30 a.m. when we will move out doors to go over the map and hit the road.

Note: please arrive by 6:15 a.m. if you are a volunteer picking up supplies or if you need to fill out a membership application. New members or those returning after a hiatus should plan on arriving by 6:00 a.m. for a brief 15 min. orientation.

This is our traditional first run of the sesssion which means it is a Meet and Greet run! Your goal is to meet someone new and find out some interesting information (or dirt, we take dirt) about your new buddy. Record what you learned on the check-in sheet when you return. The most interesting tid bit will be posted on the website.

We will be set up for maximum of 16 miles. All those training for races are running long this weekend, which means you run 50% at goal pace for your race distance. The first and last 25% of your run will be at a slower pace. If you need to run more than 16 miles, please plan on arriving early to get in the extra mileage before our 6:30 a.m. start.