Coach Amy’s Running Tips
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Go to bed early and hydrate well on Friday because we are running long this weekend. Meet at Shawnee Mission North High School at 6:30 a.m. We will be set up for 20 miles. Check your training plan for you target distance. This is a great opportunity to test out new or different race gear and experiment with your nutrition.
Courtesy of JJ
Strong finishes, PR's, feel good races...they come with hard effort training. We start speed work this week and it is key to not only gaining speed and strength but also key in training the body to run fatigued. Remember, speed is relative.
Meet at Franklin Park Tuesday, March 1 at 5:30 p.m. We will start with a warm-up and run specific exercises followed by our workout and cool-down. Bring a training watch e.g. stopwatch, Garmin etc. and sports drink/water bottle.
If you are battling an injury, Coach Amy does not recommend speed work unless you've been evaluated and are seeking treatment. Please contact Amy at amy@sportspinekc.com with injury questions.
Team Sparkle is getting together again for Brew to Brew 2016. Please contact Mo if you'd like be on the team: jayhawkmo@yahoo.com.
Respect the down weekend! Resist the temptation to run the entire distance at race pace. You are ready to do so, but your body needs the recovery as we push the mileage in the coming weeks.
Meet at Shawnee Mission North High School at 7:00 a.m. Our course will be set for 10 miles. Breakfast at RJ's following the run. We are also hoping to sneak in our group picture that we missed last weekend so remember to brush your teeth!
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.
