Foam Rolling for Runners - Clinic this Sunday, February 14th

This Sunday, February 14th, Coach Amy will share her favorite foam rolling techniques for endurance athletes. Coach Amy has combined principles of Active Release Technique (ART) and applied functional science to the foam roller in treating her patients at Sport+Spine.

• learn why foam rolling is key to functional running
• learn when to foam roll
• learn how to foam roll key muscle groups used in running
• practice foam rolling techniques 

Clinic is FREE for RRKC members and $10.00 for all others. Don't have a foam roller? We will have foam rollers to practice with and if you love it, they are available for purchase. If you own a foam roller, you are welcome to bring it with you to the clinic. 

Meet at Sport+Spine at 105th and Marty at 10:00 a.m. and wear comfortable clothing as you will be getting down with the roller! This clinic will last about an hour. 

 If you've never tried our Sunday FUNday runner's boot camp class, you are welcome to join us for a free trial at 9:00 a.m. Same location as the clinic. For that class you do need your run shoes. For more on running strength classes and Sunday FUNday, go here. 

Saturday Feb 13 Long Run Deets

This is a down weekend! Time to recover from our recent ramp up. We will be set up for a 10-mile course starting at Foos, 7:00 a.m. Goal is to run middle 50% at goal pace. 

Also this weekend...don't miss our Foam Rolling Clinic for endurance athletes. You don't want to miss this. Mark your calendar for Sunday morning. Details coming up! 

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.