Run People...Run!

Group Run Tomorrow!

Meet at CVS 95th and Nall at 7:00 AM. We will be set up for 10 miles. The mileage may be lower, but you are still pushing it a bit. Plan to run the middle 50% of your planned distance at race pace.

Good Luck Go Girls!

Those of you racing the Go Girl for a time on Sunday, should take Saturday off or run a nice easy 2-3 miler. Remember - if you push your race on Sunday, you need to recover next week with easy runs and cross training. 

Pics

We are supposed to have our group picture, but since it is a holiday weekend we may have a small showing. If so, we will put it off for another day. 

Loot

T-shirts and car decals are in! Coach Amy will pass them out at the beginning of the run. 

Speed Work

Hill repeats on Tuesday at 6:00 PM. Meet at the hill (Nall and Indian Creek Dr). Park along Indian Creek Dr. or in the parking lot just west of Nall near the soccer fields. You can walk under the bridge to get to our meet spot. 

Wednesday Barre Class is Back On

We found a sub to take Coach Amy's place tonight. 

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!