Time for a Little Speed Development

It's time for our speed sessions to start. We've built some base mileage and now we will begin putting the icing on the cake. We will talk about and focus on run form efficiency, do a wee bit of barefoot plyo and a smattering of interval repeats, one of which may be an 800m time trial if needed.

For the best training advice, please RSVP to Coach Amy by Monday afternoon if you plan to attend and include your most recent 5K time. If you don't have a recent 5K time and/or would like to have something more current, plan on doing an 800m time trial on Tuesday. 

Bring your own sport drink/water and REMEMBER our location change: Franklin Park. Meet at 6:00 PM. Check the website in case of inclement weather. High heat index, heavy rain or lightening will result in cancellation. 

Let's Get After It...Saturday Run News!

Mike sticking a fork in it. Is he well done? I think so! 

We are meeting at 6:30 AM, 95th and Nall CVS parking lot. We will be set up for 18 miles as we continue to build mileage. Goal is to do the middle 50% of your run at goal race pace. Get pumped! Envision your goals for this season. What is it you want? If you are having any issues and need to modify or revise goals and/or traning schedule, please let Coach Amy know. Get after it Roadrunners! 

Many Thanks!

Coach Amy with her courageous and giving husband. 

Thank you to all our RRKC friends new and old for their support this weekend! And to David, aka Cassandra Megabyte, for dressing in drag with the help of Queen Jones at Hamburger Mary's. We raised $2,000 for our charity, Action for Healthy Kids. A special shout out to Jen K. She attended every single one of our fundraising events and donated her time, expertise, and prizes to help make these events a success. Way to go Team! 

Saturday Run August 22

We are running from Heritage Park Shelter 7 this Saturday. Run start is 7:00 AM. We will be set up for 10 miles. Expected temps are in the high 60's so we should all be feeling a bit better. If you need more mileage, please plan to arrive early as many of our course volunteers have to leave on time to prepare for our final fundraising event! We hope you and your friends can join us for that event at 5:00 PM at Hamburger Mary's. We are still quite behind in our goal to raise money for Team Action for Healthy Kids and could use your help! There will be bingo prizes, 1:1 raffle, raffle for Royals tickets and just plain fun for a great cause. 

Stretching HOW TO for Runners

Hip flexor stretch. To do at home, hook your foot on couch behind you, kneel on a pillow and use a kitchen stool to elevate your opposite foot. You may need to leave the stool out of it at first. Drive your hip forward and shoulder/arm back. 

"When should I stretch?" I get this question all the time. Here is a quick how to:

• Keep it DYNAMIC. Move SLOWly into and out of the position. Do not bounce. Avoid holding the position for more than a breath.
• Stretch BEFORE a run. Ease into it slowly.
• Foam roll AFTER a run. Avoid the urge to stretch immdiately after a run especially those greater than 15 miles. Wait until later in the day to stretch.
• Keep it SHORT. Four to eight reps of each one should do it, listen to your body.
• BREATHE. Your muscles need the oxygen and so does your brain! Exhale with the stretch, inhale as you come out of it.