Coach Amy’s Running Tips
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Check out this humorous article written by WSJ's Matthew Futterman who got to warm up and start with Meb and the other elite runners at the NYC marathon this year. I've always wondered what it was like up there! Click here for the article.
http://www.adweek.com/adfreak/matthew-inman-oatmeal-explains-why-he-runs-very-cool-saucony-ad-168028
Running feels good and so does a good a laugh. What happens if you put the two together? Last spring I gave some of our RRKC volunteers Matthew Inman's comic book, The Terrible and Wondeful Reasons Why I Run Long Distances: a hilarious account of why "we wake up each day and propel our bodies through rain, shine, heaven, and hell." Check out his book here. Now he is included in Saucony's ad campaign. For a really good laugh, check out the video here.
I am so freaking proud of each and every one of you this session. We had record numbers at speed sessions and consistent attendance at long runs which paid off with PR's and BQ's. RRKC represented at NYC enduring warmer temps, five hours of waiting and traveling to the start and we raised $24,000 for Team Action for Healthy Kids!
We are celebrating this remarkable fall session with beer, food and raffe prizes on Sunday, November 15th. All members should have received an e-vite. If you did not, please e-mail us at info@roadrunnerskc.com. Invite can also be accessed here: PARTY. Members only.
Good luck Pat, Kevin, JJ, Tyler and Mary. Got get em' this weekend! Wishing you a strong finish. You are trained and ready to for it. You've got this!
The rest of us who are recovering, RRKC off-season runs start this Saturday at 7:00 AM. For more information see our previous post.
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!
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."
