Mileage Goals for RRKC Spring 2016 Races

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To be best prepared for spring racing, most intermediate runners should be running at least 15-20* miles per week for half marathon and 30-35* miles per week for full marathon by the start of spring training on January 30th. For the first run of the training session on Jan. 30th, you should be prepared to run a long training run distance* of at least: 

  • Pig Full/Half: 12-14/6-7 miles
  • Lucky: 8-10 miles
  • Heartland Series, Rock the Parkway and Garmin: 6-8 miles
  • Running with the Cows and Hospital Hill: 4-6 miles

*These numbers are approximate and are flexible depending upon your race schedule (recovery, early v.s. late spring race), personal goals, experience level, injury history etc. Members with questions, please contact Coach Amy. 

RRKC Supports the Following Races Spring 2016

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Cincinnati Half and Full Marathon - Group Trip!

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

Lucky 13.1 Half This is a new one for us. It's a small, early spring race in Peculiar, Mo. March 12th

Heartland 39.3 Series - training schedules will be available for those doing the series and for the individual races. Click here for the series registration. 

Hospital Hill Half Marathon, June 4th

Other races can be accommodated. 

Speed Work with RRKC

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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

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Coach Amy Central Park, NY 2015

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).

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.


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."