Speed Work with RRKC

Although running isn't just about speed, at some point in our running journey most of us start to care about it. For some it's to set a personal record. Others like to place in their age division or qualify for prestigious races like the Boston Marathon.

The two key ingredients to improving endurance running speed are: running portions of your long run at goal race pace and the dreaded speed work.

As challenging as speed work is, the dividends are high and immediate. You will feel a difference in your next long run. Heck, sometimes you can even feel it during the cool down!

With speed work, we are training the neuromuscular system (that connection between brain and muscle) to make it easier to run fast. We are also making amazing changes at the molecular level. These chances reduce how tired we feel when we are running at faster speeds. Who doesn't want that?

At RRKC we achieve speed by continually mixing up drills and workouts to build the neurological connections. Sessions may include a variety of the following:

• plyometric drills
• run specific strengthening exercises
• interval repeats 
• fartleks 
• hill repeats 

Speed sessions are included with membership. Not a member? Join Us.

Meet RRKC's Coach Amy

Coach Amy Central Park, NY 2015

Coach Amy of RRKC is unique in her knowledge, experience and coaching style.

Expertise and Knowledge

Amy is a certified coach, but her knowledge and expertise of running is enhanced to a greater from her Masters degree in Physical Therapy. Amy is a licensed physical therapist and specializes in injury prevention and treatment of endurance athletes, especially runners. She analyzes running gait, evaluates and treats injured triathletes and runners every day in her practice at Sport and Spine.

Amy with her 4x800 team in High School (we are NOT going to tell you the year).

Experience and Passion 

Amy's passion for running began in elementary school when she ran her first half mile in a tight pair of jeans around the playground wearing a shirt that said, "girls can do anything boys can do...better." This love of running continued to grow as she ran track and cross country through high school and picked it up once again in earnest as an adult. She has run several marathons including Chicago and Boston. She has personal experience with almost every running injury including a hip labral tear which she says "allows me to empathize with runners as a coach and therapist."

Amy coaching at an RRKC speed session.

Coaching Style

Amy strives to be an accessible, approachable and giving coach. While she subscribes to a particular running philosophy and training approach, she recognizes that every runner is different so one coaching style and training plan doesn't fit all. She excels at modifying her style for each runner. Some runners need a direct approach while others do better with analogies and stories to get the message. Others require lots of technical details and answers and some like to do their own thing with little to no interference - kind of an as needed coach. "Figuring out what's best for each runner and then watching them excel...that's my favorite part."

What Makes RRKC Runs Unique?

Location 

Runs are near you! RRKC long runs are set in and around the KC Metro area including Brookside, Plaza, Olathe, Overland Park, Shawnee, Leawood and this spring we've added a new route in Lenexa.

Courses

Every long run course is different throughout the training session - never the same course twice. It is important to run varied routes to improve strength, avoid injury, mental burn-out and adaptation.

RRKC long run courses are out and back so you can run as far or as short as your schedule or body dictates that day! Course distance varies  from ten to twenty-two miles depending upon the training schedules.

• Aid stations every two miles 
• Flagged courses
• Printed maps

Friends in All Paces

Roadrunner of Kansas City love to support each other no matter their pace. Seven minute milers cheer on the 12 minute milers and vice-versa. 

A Little Bit O' Fun 

We like to keep you laughing and entertained so we pepper in some fun into our long runs from time to time. We've been known to wear our underwear as our outerwear, play a friendly game of poker, predict our time for a prize and pick up trash in Westport after St. Paddy's day. Participation isn't mandatory but we dare you to play!  

Happy Holidays from RRKC

Roadrunners of KC is wishing you all a happy holiday season. We hope you to see you all on the road in 2016!

Run Lit Location Change

Please note! We have changed the start location of Run Lit. We will be meeting in Westport in the same parking lot as the Record Bar 1020 Westport Rd, Kansas City, MO 64111. 

Run Lit is BACK

Run Lit 2011

Run Lit is BACK! Join us Thursday, December 17th at 6:30 p.m. We will meet in the parking lot near the Record Bar 1020 Westport Rd, Kansas City, MO 64111 for a short, easy run through the plaza. Dress in festive holiday lights. LED battery operated ones are sold at hardware stores! Optional: bring a toy to donate to Toys for Tots (unwrapped please). We will celebrate afterwards at a local bar/restaurant in Brookside or Waldo area. RSVP to Coach Amy if you are planning to make it: info@roadrunnerskc.com. 

Please stay tuned to the website for any updates about Run Lit. Sometimes the weather does not cooperate with our fun this time of year.