NOW is the Time

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photo by JJ Wolf

photo by JJ Wolf

It can be difficult to step out in the cold and train for a race that is months away. But if you want to meet your goal, whether it's a PR or a healthy finish, you've got to put in the miles now and if your spring race is on the road, you need to train on the road, not the treadmill.

Tips on braving the cold: 

  • dress in layers that you can remove as you warm up.
  • invest in good outdoor running gear - you can find these in local running specialty stores and sporting good stores or on-line. Check out Brooks, Sugoi, Asics, Mizuno and Saucony.
  • hang in for that first mile - it takes about that long to warm-up.
  • grab a friend or join a run group like RRKC - they can be instrumental in holding you accountable and make the journey more enjoyable. 

It's  not too late to join Roadrunners of Kansas City spring training session! To join, click here. 

Good Luck and Happy Running!

 

Strong Work My Friends

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http://www.dailymail.co.uk/news/article-2357619/No-follow-The-man-running-America-barefoot.html

http://www.dailymail.co.uk/news/article-2357619/No-follow-The-man-running-America-barefoot.html

It was tough to get out there this morning. Seeing other run groups out there this morning confirmed we aren't the only crazy ones in KC and we certainly aren't wacko enough to run barefoot in the snow! Click on caption below photo to read about Kai-Tsu.

On a serious note, if you had a tough time keeping your race pace today, that is normal. Every 10 degrees below the ideal running temp of 50 degrees, you should expect a decline in your speed/performance. If you got in the miles today then you were a success! 

We hope to see you all tomorrow at the foam rolling clinic for runners.

Weather Alert for Saturday Run

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Tomorrow morning at 7:00 am the predicted temperature is 12 degrees with an effective temperature of 1 degree! This is right on the cusp of cancellation. Please stay tuned up to an hour before the run to for any changes. As of now the run is on. Frost bite can occur very quickly. Please dress for the conditions: many layers, balaclava, wind resistant material, ear warmers/hat, mittens with wind resistant material over the top. Consider hand warmers packets - you can pick them up at sporting good stores in the area. 

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

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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.