Trust the Training and Trust in You

photograph by JJ

The Heartland Series kicked off the spring race season in Kansas City with Rock the Parkway last weekend. There are many races yet to come and some of you are getting the pre-race jitters. A healthy dose of nerves is good, but worry not! It is time to trust the training and believe in yourself.

You've gone the distance so you will finish. You've trained at pace, done the hill work, speed work and strengthening so you are ready to race at speed.

Circumstances may throw you a curveball on race day; it could be 95 degrees, you may contract a cold the week before or you may forget your favorite race socks! But know this, you will do the best you can that day because you've trained. Trust the training and trust yourself.

• review your race goals (includes "to finish")
• visualize your race (running relaxed)
• visualize the course (drive it the day before if you can)
• enjoy the taper (relax, rest and eat healthy)

 In the meantime enjoy this funny video: https://www.youtube.com/watch?v=Hqt17NMauoM

And...good luck to our Garmin half marathon racers this weekend: Greg, Allison S, Dave R. and Michelle A. Go get em' RRKC! 

IMPORTANT Changes in RRKC Long Run Schedule

When we plan the spring season in December we take into consideration many factors. Most of the time, we get it spot on with only a few tweaks here and there behind the scenes. This year, try as we might, we didn't get it quite right.

Please note the following changes:

• April 16th - 7:00 a.m. First Watch at 95th and Metcalf for 10mi
• April 23rd - No change, see guidebook
• April 30th - No change, see guidebook
• May 7th - 7:00 a.m. Shawnee Mission Park, 14mi (includes loop in park)
• May 14th - 6:30 a.m. Foos for 10mi

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Photography by JJ

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RRKC Podium

Mo, Allison S. and Greg at RTP 2016. Not pictured: Amy S., Dave R. and Joel

It was a great race day! Perfect conditions and a flat course. Congrats to all! 

Those of us on the training run were overjoyed to cross paths with our racers at just the perfect moment on our way back home. We got to see almost all of our runners. 

Those of you returning to the half marathon distance- great finish and welcome back. Those of you racing the Heartland Series - one down, two to go. Rest up this week as Garmin is up next. And to those of you who snuck this one in under the radar - we won't mentions names - you are forgiven but forget about Garmin. I said, "FORGET IT."

A special thanks to Jen, Melody and Erica for standing in the cold with me after our training run to cheer. It was cold but fun!  

This week with RRKC - IMPORTANT

Melody and JJ at speed. Look at the float phase on JJ! 

Schedule Changes. When we plan the spring season in December we take into consideration many factors including training schedules, weather, course distances, volunteer availability and Coach Amy's family commitments. Most of the time, we get it spot on with only a few tweaks here and there behind the scenes. This year, try as we might, we didn't get it quite right. The last five runs of the spring session: April 16th (see below), 23rd and 30th, May 7th and 14th may have changes in location and start time. Please stay tuned to the website for details. 

Long Run Saturday, April 16th. IMPORTANT! LOCATION and DISTANCE CHANGE. Coach Amy has last minute college visit travel plans and we are short on volunteers this weekend. Meet at 7:00 a.m at the 95th and Metcalf First Watch (our old Metro Walk and Run stomping grounds). The course will be set up for 10 miles. Feel free to come early if you'd like to get in more than 10 miles. Howie will help you all get started and David will be driving the course. 

Speed Work Tuesday Night: We are back at Franklin Park for some Fartleks. Don't make fun of the name! Meet at 6:00 p.m. ready to warm-up. You do NOT need a watch this time. In fact, it's better if you don't have one :) You will see why. But you DO need your water bottle/sport drink and a smile. 

RTP Group Photo?

http://quotesgram.com/inspirational-running-quotes/

Meet your RRKC family before the race at 7:00 a.m. on the grassy slope of Ward Parkway and Summit St which is near Burns and McDonnell 9400 Ward Pkwy. If any of you have a cell phone on you and can convince a passerby or a cheering family member that can take a photo, we'd love to have it for our website. e-mail full size to info@roadrunnerskc.com. 

RRKC cheer team will hopefully materialize around mile 4/9 near Meyer's circle. If you know what color shirt you plan to wear - e-mail us at at info@roadrunnerskc.com.