Energy in Numbers...help RRKC Grow

We know there is energy in numbers and we felt it at speed work on Tuesday night! How great is it to have lots of support from your friends while you grunt up a hill in 95% humidity, against the wind?

RRKC wants to boost our group energy with increased membership and to spread our outreach in the KC running community. You can help!

Follow us on social media. Like and share our informative and inspirational blog posts with other runner friends and co-workers and invite running friends to follow us on social media. 

• Facebook: Roadrunners of Kansas City
• Twitter: @roadrunnerskc
• Instagram: roadrunnersofkansas

Encourage runners to subscribe to our website: roadrunnerskc.com. Even if they aren't members they can take advantage of running tips and advice and get notices about our events. 

And lastly, invite runners to a free trial. RRKC offers one free trial run (Sat. long run only) to those who need a little taste test. 

Stay Tuned Re. Hills Storms in Forecast

Runners planning on hill repeats with RRKC. Please stay tuned to website and Twitter for updates regarding our workout this evening. If weather is severe, we will cancel. 

The Joy of Hills

Disregard 107th and Nall Location

Hills can feel really good in a race if you are prepared for them! We are training with hill repeats on Tuesday night at 6:30 p.m. RSVP is required by Monday at info@roadrunnerskc.com. 

We will start with warm-up and strength work on the hill. For running hill repeats, you should know your targeted 5K time. If you do NOT know your target, please contact coach Amy by Monday morning info@roadrunnerskc.com. 

Meet at Nall and Indian Creek Parkway on the trail. You can park along Indian Creek Parkway West of Nall or on the East side in a small lot and take the trail under the bridge to our meet up spot. For an image of our meet spot go here Do not go to 107th st. The caption in the image is incorrect. 

Long Run Deets

We are still on the climb! Our course distance this week is 20 miles. Meet at Shawnee Mission North High School at 6:30 a.m. Your goal is to run the middle 50% of your long run at goal race pace. Continue to practice race conditions such as not lingering at the water stops, testing out clothing and race day nutrition. 

RRKC Increases Speed with Plyometric Drills

Why are we doing jump squats, lunge jumps and other plyometric drills at speed sessions?

Researches studying running science (e.g. Paavolainen et al at KIHU Research Institute for Olympic Sports in Finland) have shown that runners can improve their speed through plyometric training, even if it replaces an endurance run once per week.

In lay terms, explosive drills teach your nerves and muscles to fire more quickly. This will increase the rate of your stride purely by increasing the power of each push off. This makes you faster for each stride you take without increasing your stride length. Pretty powerful stuff! 

Speed Sessions Start THIS Tuesday, August 16th

photo courtesy of Jennifer Wolf

Feeling the need for speed? Our first speed session starts at 6:30 p.m. Tuesday, August 16th at Roe Park. Bring your own water bottle/sports drink and timing device.

Our workout this week will consist of a warm-up, run specific strength training, running drills and a few intervals or time trial. Let us know by Monday morning if you are attending: info@roadrunnerskc.com. 

Important: If you don't know your interval goal pace, please contact Coach Amy by Monday with a recent race time in a 5K, half or full marathon info@roadrunnerskc.com so she can calculate it for you. Tuesday morning or at the speed session is too late! If you don't have recent race time we recommend an 800 or 1600m time trial at this week's interval session. 

See you there!