Coach Amy’s Running Tips
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When Dr. Jeff told me he was going to run the Psycho WyCo race this year I did indeed thought he'd gone crazy. He proved me wrong - he may be crazy, but he finished the race in one piece with only one fall. Way to go Jeff! Now who is in for next year?
RRKC Runners Just Do IT - photo by JJ
This Saturday we meet at Foos one more time before moving onto a new start location. We will be set up for an 18-mile course with a start time of 6:30 AM. Be ready for a group picture before the run! Your goal continues to include goal race pace mid 50%. If you aren't sure of your goal pace, contact Coach Amy.
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:
It's not too late to join Roadrunners of Kansas City spring training session! To join, click here.
Good Luck and Happy Running!
Warrior Dash Circa...
For fun...a little peek into our past!
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.
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.
