Drop In Runs with RRKC

Not able to commit for a full fall session with RRKC? That's OK! Drop in long runs and speedwork/strength sessions are $20.00 a pop. For new members, first time is FREE. Subscribe to the website for updates on long run and speed session start times and locations. Let us know you are coming: info@roadrunnerskc.com. 

RRKC Fall 2016 Session Registration is OPEN

It's time for the fall 2016 session! We are excited to welcome our returning and our new members!

There are a few changes this season that are highlighted in your handbook. Please note the following:

• Personalized training plans will be provided per request (see below) in lieu of common training plans.
• RSVP's for Saturday long runs are needed by Friday morning before the run and need to include your planned distance. 
• Walkers are welcome, but there is a time limit for the course. For more details, check the handbook.  
• There is no group trip planned for this session.

When you are filling out the membership application, include whether or not you want a personalized training plan. If so, fill out the application thoroughly including your current total weekly mileage and your longest run in the past month as well as your goals. It is advisable to do this ASAP if you want your plan before the start of the first run. Including the necessary information will expedite this process. 

To Join Fall 2016 RRKC go HERE. 

Attention Roadrunners! We need your input for RRKC 2016 Fall Session

NYC Fall 2015

Fall session begins Saturday, July 30th and we are busy behind the scenes planning the best RRKC season yet. We are making a few changes this fall. In an effort to accommodate as many races and runners as possible, we ask that you please pop us an e-mail info@roadrunnerskc.com with the following by this Saturday, July 16: 

• your planned race(s)
• weekends you will NOT be training with us 
• whether or not you will be doing speed/strength sessions with us on Tuesday nights

Looking forward to running with you all this fall!

Running Course Map Competition

This competition is open to current and past members of RRKC. This is your chance to create a training run map for RRKC. If we decide to use your map this season, runners, volunteers and flaggers will rate the route. The route with the most votes will win a prize at the end of the season. 

Training run maps for a group are harder to create then you might think...Below are the guidelines. The course must be/have:

1. Safe to flag (think about a driver having to get out at corners and flag in the dark, early a.m. and pick up Saturday late morning/afternoon in weekend traffic) 
2. Safe to run (if busy road, must have sidewalks available - e.g. Ward Parkway) 
3. Bathroom opportunities along the way (think porta potties, gas stations)
4. Safe water stop areas (every 2 miles) 
5. Enough parking space at the start
6. Located in and around KC metro area
7. Distance ranges from 10, 12, 14, 16, 18 or 20 miles
8. Bonus - starts at or near yummy breakfast place

Maps must be submitted to Howie Erenberg howieerenberg@gmail.com and Coach Amy info@roadrunnerskc.com by Friday July 22, 2016.

Good Luck! 

Heat Warnings

Runner's World Running in the Heat Tips

Just a reminder to be very careful out there...running outdoors with a head index of 100 is very dangerous. Consider moving your run indoors to a treadmill (for a short distance) and/or cross training instead. 

RRKC Spotlight

Mo and Jen taking a water break in their United Relay Across America 2016

This Spring, Mo and Jen represented RRKC running a late night 10 mile leg for United Relay of America with their back up buddies Greg and Erica who provided water and cheering support. Mo and Jen helped to complete a chain from New York to Oregon in support of UR's effort to raise money and awareness for a variety of causes. Congratulations Mo, Jen, Erica and Greg. Job well done!