This Saturday: new route, the best coffee ever, push ups and a band!

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Tyler, Allison, Kevin and Pat

Tyler, Allison, Kevin and Pat

This weekend we are introducing our new run route in Lenexa! We are meeting at Black Dog Coffee House at 7:00 a.m. and will be set up for 10 miles. 

Join Coach Amy before the run for 22 push-ups in her 6th of 22 days raising awareness about veteran suicide. In 2013, the United States Department of Veterans Affairs released a study that covered suicides from 1999 to 2010, which showed that roughly 22 veterans were committing suicide per day, or one every 65 minutes. 

Good luck to Allison Phillips in her goal to qualify for Boston this weekend at the Oklahoma City Memorial Marathon. Go Allison! 

Benito's band Blue Chime will be at Barley's at Midland/435 in Shawnee Saturday night at 9pm. Blue Chime played at the RRKC fundraiser last summer. Come by to support the band if you're free! 

Hill Repeats Tuesday

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Greg's got your back for hill work this week as Coach Amy is OOT. Those doing Pig and those recovering from Garmin should plan on 6 repeats. Those doing later spring races should do 8 unless you have not done a 6 repeater yet. If you have not been to hill repeat sessions this spring and plan to go this week, please e-mail Coach Amy by Monday night at info@roadrunnerskc.com.

Runner's Smoothie

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Superfood Smoothie for Runners in an angry Jayhawk glass for a little bit of class!

Superfood Smoothie for Runners in an angry Jayhawk glass for a little bit of class!

So this smoothie breakfast isn't especially for runners per se but it's chalk full of healthy ingredients good for runners. Endurance athletes I treat at Sport and Spine and runners I coach at Roadrunners of Kansas City ask me for this recipe all the time. Personally, this superfood shake is a staple in my diet. It is gluten free, all natural with no added sugar. 

Superfood ingredients in this healthy shake for runners.

Superfood ingredients in this healthy shake for runners.

Ingredient List

  • 1 cup of unsweetened coconut milk (or skim milk or Almond milk - no added sugar)
  • 1 TBS of Chia seed (yep, the same stuff used for the Chia Pet) 
  • 1 TBS of ground peanut butter or almond butter (no oils or sugar added) 
  • 1 TBS of cocoa nibs (optional) 
  • 1 TBS golden flaxseed meal (ground flax seeds) 
  • 1/4 cup of frozen fruit (no sugar added - vary which ones you use) 
  • 1 scoop of Vega One plant-based nutritional shake mix natural flavor (you could use other flavors.)

Put all in blender and blend! Grab a spoon or wide straw as it will gel up and thicken. Enjoy!

Caution: your sleeping family members will not like the sound of your blender acting as their alarm clock and if you find little chips of sawdust/wood in your shake, that means you scooped up the little packet that keeps your Vega powder dry and it ended up in your smoothie. It is not unsafe (yes, I called poison control the first time I did it), it just gives it an awful chewy texture and ruins your morning.

Trust the Training and Trust in You

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photograph by JJ

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

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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