Coach Amy’s Running Tips
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Meet at Franklin Park for a group workout at 5:30 PM. Those training for NYC, Indianapolis...you are still on for speed work. We do not start the taper until this weekend and it is gradual if you catch my drift! One more week of hard work left. Hang in there! If you are racing this weekend, enjoy a nice easy taper run. If you just raced this weekend come for a recovery walk/jog. Remember to bring your own water/sports drink.
We will be set up for 20 miles this weekend and the weather looks fine! The course is partial trail and consists of two 10 mile legs starting from Corner Bakery. Start time is 6:30 a.m. Let's do this!
Scheduling Stuff
We will start the last three speed sessions of the fall session at 5:30 pm starting this week. This week is hill work. Those racing Chicago - no speed work this week.
We put off our group pic this weekend since we had so many members missing on Saturday. We will try to re-schedule. Stay tuned!
The last speed work session for RRKC is Tuesday, Oct 20 and the last long run of the fall session is Oct 24th. Stay tuned for details about our FREE winter runs.
End of session party! Details TBA. The most likely date is November 15th, so please pencil us in!
Upcoming Races
Chicago is this weekend! We want to wish Amy S. and all those headed to the windy city a succesfull and enjoyable race! You are ready, now you get to enjoy the fruits of your labor.
KC, the Indianapolis and NYC marathons are up next. Here is a fun breakdown of the NYC marathon by Bart Yasso with some helpful tips.
Post Interval Reward - Taco Tuesday and Margaritas at Salty Iguana
We have had a fantastic turn out at speed work sessions this fall. Your efforts are going to show on race day! And race days are coming soon!
This weekend's long run will be set up for 14 miles. I know, I know... this is more than the 10 we had originally scheduled. The longer run is an option for those running full marathons in late October/early November such as New York and Indianapolis. Not for those tapering for an upcoming race. If you have any questions about your training plan, please contact Coach Amy.
Meet at 7:00 AM at Urban Table. We are going to try for our group picture this weekend so dress your best - that means you may want to comb your hair and brush your teeth!
Runners come in all shapes, sizes and speeds. To all those RRKC runners bringing up the rear...we love you! We are proud of you! And you ARE a runner! Click here for Nike's Salute to those finishing last.
We've got the need for speed! Meet for intervals at 6:00 PM at Franklin Park. If you are running Chicago, this is your last speed work session.
We've also got the need for more mileage! This weekend we are going to set up for 14 miles. This is a change from our original long run schedule. This option for a slightly longer run is for those running full marathons in late October/early November such as New York and Indianapolis and are not tapering such as those racing Chicago. If you have any questions about your training plan, please contact Coach Amy.
