Coach Amy’s Running Tips
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image taken from http://thepersonaldevelopmentshow.com/exercise-your-brain-building-brainpower/
A quote from 43 year old gold medal cyclist Kristin Armstrong, "It’s everything between your ears. It’s your mindset. If you can keep positive and believe in yourself and surround yourself with people that believe in you, it’s amazing the energy that it actually gives you."
We bumped up our run distance this weekend for your pleasure! Thanks to Allison, David and Howie we were able to extend our course to 14 miles. We are starting at Olathe Hyvee at 119th street at 6:30 a.m. If you need to run further than 14 miles, please plan to come early and get in as much as you can before the group starts.
Know your goal this weekend! Is it to push your distance as you are on the long run climb? Is it to NOT linger at the water stops because you can't do that during a race? Maybe it is to run the middle 50% of your long run at goal pace as coach Amy suggests. Is is to enjoy your surroundings and your friends? Maybe it is all these things!
Visualize your goal before your come to the run. The mind plays a big part in your success as runners and it needs a little training too.
See you Saturday!
Dailymile is an online running log and is a little bit like Facebook for runners where you can share your workouts with others. You can share your log and follow running buddies you select. If you friend Coach Amy, she can keep track of your training and better help you reach your goals. To add Coach Amy, go to your Dailymile Home Page and click on Find People box at the top right hand side. Search for Amy Parkerson-Mitchell.
Watching the Olympic athletes push their limits always inspire me to get through tough workouts and shut-up the voice in my head that doubts. Don't miss out on the 2016 Olympics to get you juiced! The Women's Marathon is on August 12th and the Men's Marathon on August 21st.
We had a small turn out today so we held off on the group picture for a future run. Thank you Melody for our new RRKC map. Our course was a "hill of a challenge" and great training for those running the KC marathon. Next time, extra credit for those who run the stairs at Liberty Memorial!
RRKC Fall 2016 Membership Checklist. If you haven't already, be sure to:
Everyone who requested a training plan at sign up should have received one. If you joined late, you may not have a complete program yet. e-mail coach Amy with your total weekly mileage and longest run over the last 3-4 weeks info@roadrunnerskc.com.
RRKC is off and running! We will be set up for a 10 mile run with a start time of 6:30 a.m. on Saturday. Meet at Char Bar 4050 Pennsylvania Ave #150, Kansas City, MO 64111. If you need to squeeze in a few extra miles you can do so on this course by extending but it will not be marked beyond 5 miles out. If you need to add on more than two total, please plan to get it in before the group run starts.
special congratulations to our map competition winner, Melody! She created a new course for us this season that met all the criteria for a group run which is NOT easy. Thank you also to Jen and Mo who submitted maps as well!
We will be running Melody's course this weekend, but unfortunately she won't be there with us. Be sure to tell her how great it is when you see her next, or else! On a serious note, we would like feedback on the course. We do care what you think...but remember, KC is a hilly place - it can't be helped!
See you all bright and early on Saturday!
We are looking forward to the start of another RRKC session where we can reconnect with our running buddies we missed over the summer and meet new runners who love to run as much as we do!
Meet at 6:30 a.m. at Sport+Spine, 105th and Marty. We will be set up for a run distance of 1 - 16 miles. Run ends at 9:30 a.m.
There is no relief from the high humidity and temperatures in the forecast. But don't worry, we got your back! We will have ice at our aid stations in addition to the electrolyte replacement and water that we normally provide.
Remember to arrive before the start time to in order to check-in.
Not yet a member? That is OK. Go here to sign up. Want to do drop ins? That is OK too. It's $20.00 per run. Please note that training plans are not provided for drop-ins.
For those that are missing the first run in order to race the KC Win triathlon, we wish you every success out there. You can DO IT!
