RRKC THIS Weekend

/
Two happy ladies at intervals! 

Two happy ladies at intervals! 

Whoa! It is time! KC is tomorrow! Good luck to Mike B, Jen K, Jamie, Mo, and Danielle. And to my friends and patients who don't train with us who are also racing the streets of KC Amy L, Greg F, Aaaron and Scott - who is pacing the 3:30 marathon! Also, wishing a great race for Brett who runs DesMoines half on Sunday. Go get it runners! 

For those still in training, we are closing in! This weekend starts our taper in earnest. We are set up for 16 miles this weekend. Meet at Foos 6:30 AM. This is a KEY run. It is important for its distance but also it's quality. There is not ample time to recover from it if you run the full 16 at your goal race pace. The goal is to run the middle 8 miles at race pace and the rest 1 min - 1.5 min/mile slower.

IF you are nursing small little niggling injuries or you have not been getting in consistent 20's with us this fall, then you may consider running a slightly shorter distance of 14 miles. If you need help deciding, please touch base with Coach Amy. 

The rest of the week we are enjoying a total weekly mileage decrease of about 75%. We have one more speed session on Tuesday night at 5:30 pm. This is also key to maintaining sharpness and keeping your body set on race pace. 

 

 

What you should be up to this week!

/

Racers: It's taper time! Woohoo! You may have a few short, easy runs that feel a little slow or sluggish. That is normal. Don't worry.  Trust the training and resist the urge to go for a hard or long run. You are ready! Focus this week on staying healthy - wash your hands, eat well and get adequate sleep.

Those still in training for upcoming races:  As long as you are injury free, keep up with the training plan and its intensity. Running on tired legs is part of it, but you shouldn't have pain or a series of sluggish runs. Contact Coach Amy if you are having issues with either of these things or if you have questions. Focus on clean runs with good form this week! 

Those who raced this weekend: First, congratulations. Stay tuned, we will post our podium news soon. Focus on recovering: good nutrition, keep moving and ROLL . You should have a post race recovery training schedule. If not, contact Coach Amy ASAP. 

Intervals Tuesday Oct. 13th

/
IMAG2219.jpg

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. 

Goings on at RRKC

/

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

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!