Need Some Inspiration? Miles says, "Watch McFarland USA"

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At some point in training, usually in the middle, we can lose a little of our focus and begin questioning ourselves. "Why did I sign up for this race again?" Doubt may creep in, "Can I really run a marathon?" I assure you, if you are doing the training, you will be able to complete your race!

Sometimes a feel good sports story, especially one that is based on true events, can give you a a boost of inspiration to keep you going. Here is the trailer for McFarland USA https://www.youtube.com/watch?v=74eJaVQFybI. Miles highly recommends this flick! You can stream from Netflix or Amazon or rent it from redbox.

Go team RRKC! You CAN do it! 

Miles Says, "Foam Roll"

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pilotfitness.com

pilotfitness.com

Miles says, "hold off on stretching after a long run and instead foam roll your sore muscles." Firm foam rollers are best. If you are new to foam rolling, avoid all the bells and whistles and start with a basic but firm roller until you get used to it. 

Rollers come in all shapes and sizes. GridX is extra firm for more intense pressure. Some even vibrate! Coach Amy says to be careful of rollers with larger protrusions (larger then a bump) - they can be too much for many of the muscles that runners typically roll such as the illiotibial band. Coach Amy uses a lacrosse ball with her patients for hard to reach areas such as the peroneals. 

Roller Rules: 

  • move SLOWLY - too fast and the muscle may tighten up instead
  • work one area/section no more than 5 min. - too long and you may damage the tissue
  • roll just in front of and behind the illiotibial band rather than right on top of it
  • avoid the nerves - if you feel a sharp shooting pain, burning or numbness/tingling, you are on a nerve. Simply shift in one direction or the other slightly and you will roll off it. 

If you'd like instruction on foam rolling including proper technique and 2-3 moves per area including isolations, you can make an appointment with Coach Amy at Sport+Spine and she will work 1:1 with you or a small group. Call Sport+Spine for pricing. 

Happy Rolling!

We are running LONG and the Weather is going to be FINE

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Finally! The fall weather is on its way and now we get to reap the benefits of all the hard work in the heat and humidity. You will run faster with less effort. Enjoy! It will be tempting to go out a bit fast, but if you are running 20, try to hold back a bit at first. Goal is to run the middle 50% at goal pace. Meet at 6:30 AM Shawnee Mission North High School. We will be set up for 20 miles. 

Meet RRKC Runner of the Month: Erica Crist

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Erica Crist with a Half Marathon PR in Richmond, Virginia 

Erica Crist with a Half Marathon PR in Richmond, Virginia 

Meet Erica Crist! Erica is one of RRKC's invaluable water stop volunteers. When she isn’t running she is busy teaching art at Mill Valley High school where she is helping students develop critical intention in their work.

Erica’s favorite thing about RRKC is the camaraderie. “Everyone is positive and encourages each other. I’ve made good friends…love going on group trips…and love the way RRKC supports the local running community.” 

One of the funniest moments Erica experienced during a race was when Greg provided her with a special carbohydrate drink (a Guinness), at mile eleven during Hospital Hill. She also fondly remembers going to Goodwill in Richmond to purchase an “old lady robe” to stay warm before the race. 

Running is not just about racing for Erica. When she isn’t racing, Erica is usually out on the course cheering with one of her homemade signs or helping out with aid stations. Her passion to help doesn’t end there; she assisted RRKC with and attended every single one of our fundraising events for Team Action Healthy Kids this fall. She is a shining example of the great group of runners that make up RRKC.