Are you Running Naked this Summer?

/

Running naked this summer? I did not REALLY mean naked. That you can do, but if you are planning for a half or full marathon this Fall you definitely don't want to stop running this summer or run without a plan. 

By the start of the RRKC fall session on July 30th, beginning half runners should be comfortable with at least 5 miles and ready to run 6 miles. Beginning full runners should be comfortable with 12 miles and ready to run 14 miles. Intermediate and advanced runners should be ready to run 10 and 16 miles respectively. 

If you need a summer running plan with weekly coaching, this is available for a fee. Please contact Coach Amy for details info@roadrunnerskc.com. In the meantime, have a safe and fun summer by checking out summer running information below.  

Mark Your Calendars!

/
Group Trip Piggie Celebration 2016

Group Trip Piggie Celebration 2016

Coming Soon to RRKC
RRKC at SOJO Summerfest Friday, June 17th. Support our very own Pat Ross in his totally awesome U2 cover band, Rattle and Hum. They are slated to play at 7:45 p.m. The first band starts at 5:30 p.m. Let us know if you've been to this event in the past and can help us organize a meet spot and time. Contact Coach Amy info@roadrunnerskc.com. Go here for more information about SOJO Summerfest.

End of Spring Session Party Saturday, July 9th (spring members only) 4:30-6:00 p.m. at Up/Down. You will receive an evite soon. 

RRKC Fall Session Registration. Watch for announcements. The session starts Saturday, July 30th and ends Saturday, October 29th.

 

Did you know it takes four to eight weeks to adapt to running in heat?

/

Adaptations include better heat transport through the circulatory system, sweating at lower temperatures, a doubling in activated sweat glands and a lower percentage of electrolyte loss in sweat. 

Despite these adaptations, running in the heat can be a challenge and sometimes dangerous if you don't take necessary precautions. What can you do to play it safe and still get in your mileage?

  • Slow down 
  • Drink plenty of fluids and electrolytes.
  • If you sweat heavily, consider salt tabs 
  • Choose routes in the shade. 
  • Take walk breaks.
  • Run during cooler hours of the day.
  • Wear proper clothing - light colors, tanks, dry wicking materials, visors.
  • Heed heat advisories. 

Signs of heat illness include:

  • Dizziness
  • Cramping
  • Clammy and red skin
  • No sweating and red skin (dangerous)
  • Goosebumps - feeling chilly in the heat

If you experience any of these signs, it's time to get off the course and live to run another day!

Runner with physical limitations can inspire us all.

/
Philip Shelley from article posted on dizruns.com

Philip Shelley from article posted on dizruns.com

Philip Shelley, a friend of one of patients, runs with cerebral palsy. He is an inspiration and reminder to all of us that there are no excuses! You can do whatever you put your mind to and body will follow. Check out Philip's interview and video footage of him finishing the Garmin marathon http://www.dizruns.com/philip-shelley/

Hospital Hill Runners Get Good and Lei'd at RRKC Oasis

/
Hospital Hill 2016 RRKC Oasis. From left Amy S., Jen, Erica, Melody, Greg, Allison, Coach Amy and Mo.

Hospital Hill 2016 RRKC Oasis. From left Amy S., Jen, Erica, Melody, Greg, Allison, Coach Amy and Mo.

Thanks to Erica and Amy Stucky for organizing this event. Hospital Hill runners loved our enthusiastic support, oranges, ice, popsicles, licorice and best of all the leis! If you weren't able to help out with the aid station but would like to donate to help defray some of the costs we'd be ever so grateful. Any extra $ will be saved for next year's oasis. The leis were so popular we ran out! To donate, you can send a check made out to Coach Amy 6608 W. 102 Street, Overland Park, KS 66212. Or bring cash to a free run or our next RRKC event!