Freebie RRKC Runs Start Nov. 7th

Stay in run shape this winter with RRKC freebie runs hosted by our volunteer, Doug Stinson. Runs are fully supported and set up for 10 miles. Start time 7:00 AM. Details about free runs and updates regarding cancellations due to weather occur via e-mail. To be included on the free run e-mail list, contact Doug Stinson at dstinson1@kc.rr.com. Please note, free runs do not include coaching or training plans. Off season training plans are available for $25.00. Contact Coach Amy at info@roadrunnerskc.com. 

Winter Free Run Schedule 2015-2016: 

10/31, 11/28, 12/26 - no run

11/7, 11/14, 11/21 Sport & Spine, 103rd and Marty 

12/5, 12/12, 12/19 -  First Watch, 95th and Metcalf 

1/2, 1/9 - Sport & Spine, 103rd and Marty

We'd love to build our group. If you know of anyone who is thinking about running with a group, please encourage them to try our free runs this winter! 

Last Long Run of the Fall Session!

JJ adds just a wee bit more to her 22 mile run for this camera opp! 

Wow! Last run of the fall 2015 session. Hard to believe we started at the beginning of August in 95 degrees of pea soup and here we all are...recovering from successful races or in the process of tapering. I am so proud of all of you! Meet at 7:00 AM Sport and Spine this Saturday. We will be set up for 10 miles.

Those in recovery from last weekend's race- don't push it. The range is 4-6 miles. Four miles for those who are beginners, battle chronic or frequent injury or are still feeling soreness. Regardless, pace is EASY! What you do this weekend and during recovery makes a big difference towards your long term training. 

Those tapering... It will be tempting to run this one fast as you are relatively rested, have some nervous energy for the upcoming race, the weather is cool and you are trained to go that faster pace. And let's face it - you want to make sure you still have it! However, you do not have time to recover from an all out 10 miler. Burning a fast 10 will hurt your race and in no way help it. All the training is over. This weekend is about maintaining endurance enzymes. You can push the middle 5 miles a bit into race pace to satisfy your jitters and that's it. 

Details about the end of season party are coming. As I've been saying for over a month to my poor family, "after NY, I'll do it AFTER NY."

Spring 2016 - Pigs Fly

Picture downloaded from this site.

Get excited Roadrunners! We are going back to Cincinnati for the Flying Pig Marathon this spring. Race is May 1st. Hotel is Hyatt Regency. Registration is open and fees go up Oct 30th. The ONLY way to get a hotel for this race is to reserve through the marathon registration process. Register here. 

Last Fall Speed Session

Taper, taper, taper! We will do a few pick-ups and some race pace running on a hilly 1.5 mile course a couple of times and then we call it good! Meet at 5:30 p.m. at the hill! 

RRKC Podium Continued

Friend of Mo, Mo, Jen, Danille and Jamie. Not pictured Mary and Allison P. Thank you to Amy S. who came out early to take the group pic and cheer all the KC runners! 

Whoa! RRKC represented this weekend at the races! 

Brett PR'd at the Des Moines half in 1:44:07 and Danielle PR'd with a 1:55 at the KC half! All those dreaded speedwork sessions and your dedication paid off! Mo helped a friend take a minute off her half time for a PR. Allison P finished in 1:33. Mary enjoyed the KC half for a training run as did Jamie as she prepares for NYC marathon. And Jen - wow, she has overcome major obstacles to complete the full at KC - not an easy course! 

I also want to shout out to a few of my patients and those who take running specific strength classes with me at S+S. They should be proud of all they have done to overcome injury and/or improve their success through strength training: Scott successfully paced runners to a sub 3:30 after breaking 2 hours in a marathon two weeks prior! Mike broke 2 hours and Amy L finished in 2:05! Monica took 12 minutes of her half. She says, "Thank you for all the laughs and help over these past few months. It's made a huge difference for me!" 

RRKC Podium

Amy S. Chicago Marathon 2015

Congratulations to Amy S. and Mary A. Amy ran Chicago, her first marathon in several years. Her goal was to cross the finish line healthy and in under four hours. She did it! Mary ran the Run the Burg Half and placed fifth woman overall with a time of 1:51. Way to go ladies! 

RRKC racers represented at KC and DesMoines this weekend as well. We are waiting on a few results...podium update to come!