Saturday Long Run Goals and Deets

A little rectangle of quick acting sugar. 

We will be set up for 16 miles starting at Foos Coffee and Custard in Leawood at 6:30AM Saturday, Feb. 6th. Note the earlier start time. Check your training schedule for your goal distance. 

To work on this weekend: Nutrition for Performance and Goal Pacing

RRKC provides sport drink that contains electrolytes and quick acting carboyhydrates at each aid station at half strength to prevent stomach upset. If you are running greater than 90 minutes, you need to supplement the sport drink with slow release energy sources.

Experiment with nutrition options to see how they affect you. Before you begin your run, you can opt for a quick release sugar such as a banana or raisins, but if you are running greater than 90 minutes, you should begin fueling 30 minutes into your long run with slow release energy sources. Go here for a list of options. 

Besides nutrition, you want to be working on your pacing. You should be running the middle 50% of your run at goal race pace for your event. If you need help determining your goal pace, contact coach Amy at info@roadrunnerskc.com. 

When Pigs Fly...

Registration rates for the group trip half and full marathon increase on Feb. 1st! To register for the Flying Pig, go here. 

Our group hotel is the Hyatt Regency. In order to reserve a hotel for race weekend you must use the link from the official piggy marathon website. See above!

We are making our group trip travel plans to Cincy and have created a FB page to manage the details. Those who have expressed interest have been invited to the page. Please let us know ASAP if you are interested in the group trip or have questions: info@roadrunnerskc.com. 

Spring Kick OFF Run Jan 30th

Roadrunners taking a hydration break! Photo by JJ. 

It's time for Spring Training! We hit the pavement for our first run at 7:00 a.m. on Saturday, January 30th. Meet at Sport+Spine at 105th and Marty. We will meet in the warmth of the clinic and go over a few announcements for the new session. If you need to use the restroom, please arrive early. Doors open at 6:45 a.m.To run with us on Saturday, you must be a member. Join Here. 

Last Freebie Run Cancelled Due to Poor Course Conditions

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

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

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