Last Freebie Run Cancelled Due to Poor Course Conditions

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We apologize but we must cancel the last freebie winter run. Our course is covered with a thin layer of snow and hiding many patches of ice that are slippery. The risk of injury is high and an injury sustained now may take several weeks to recover from. 

Coach Amy recommends that you stay close to home and run a familiar route on clear roads through neighborhoods staying off busy streets. Some snow pack is OK as long as there is not ice lurking underneath. Try a 4-5 mile loop and if that is safe you can run it twice to get in a 10 miler. 

Other training options include a short treadmill run (4-5 miles) followed by cross training: bike, swim, elliptical. None of which should be greater then 30 min. if they are new to you.

We look forward to seeing you all at our spring session kick off run Saturday January 30th at 7:00 a.m. Sport+Spine 103rd and Marty. It's not too late to join the spring session. To join, go HERE.

Running Strength

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High knee jumps 60 sec x 4 reps. at S+S Sunday FUNday runner's boot camp.

One of the best ways to prevent injury and add power and efficiency to your run is to add two-three days of run specific strengthening to your training plan.

Exercises for runners should be dynamic and include arm, hip and leg drivers in variety of positions including plank and especially in single leg. 

Coach Amy teaches run specific strength training classes Sundays at 9:00 AM, Wednesdays at 6:30 PM and Fridays at 5:45 AM at Sport+Spine located at 105th and Marty. First class is FREE. Go to sportspinekc.com for more information. 

Run specific exercises are frequently included with RRKC speed work sessions as well. Speed work is included with RRKC membership. Go to roadrunnerskc.com for more information. 

Freebie Weekend Runs

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The spring 2016 session starts Jan. 30! You might have noticed there are two weekends before the start of the RRKC Spring 2016 spring session. To fill the gap, we invite you to run with us for our "bare bones free runs" on Jan. 16 and 23rd at 7:00 a.m. as long as the Indian Creek trails are ice free. 

Due to limited availability of volunteers, there will be no flags or maps, so we recommend you check out the locations of the parks on Google Maps to familiarize yourself with the trails if you haven’t run them before. The trails are marked in blue.

Our course will be two out and back legs that total 10.2 miles. Water will be at home base, Corporate Woods North and Fox Hill South park.

Start location: 
Indian Creek Recreation Center (playground/shelter and tennis courts) 103rd and Marty. Access parking lot off 103rd just W of Marty. Do NOT meet at Sport+Spine. They have events going on at the clinic. 

  • First Leg: Take trail West to Corporate Woods North shelter at 9300 Indian Creek Parkway and back for 4.2 miles.  
  • Second Leg: Take trail East to Fox Hills South park and back for 6 miles.

Please RSVP to info@roadrunnerskc.com by Friday afternoon if you plan to attend the runs so we have an inkling of how many to expect and so we can contact you if the weather looks bad! 

We hope you will consider joining us for the awesome spring training program we are in the process of putting together for you! To receive future updates and detailed information, subscribe to our website: roadrunnerskc.com
Go here to Subscribe
Go here to Join the 2016 session 

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.