Coach Amy’s Running Tips
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RRKC is doing the Hustle in costume! And since we are Roadrunners we are going dressed as Mario Kart characters. That makes complete sense! The race is Sunday, October 30th. For more information and to register go here: http://www.bodiesracecompany.com/halloween-hustle. Prices go up after September 6th. For group costume details, contact Melody at melody.redburn@gmail.com. We hope you, your friends and family can join us!
Look at JJ in the float phase!
Look at JJ in the photo above! She is what we call in the "float phase" of the run gait, when both feet are off the ground. Cool! This would get you disqualified in a speed walk race. Don't ever let it be said I didn't teach you anything! Quiz on Tuesday night.
Also on Tuesday night, we are meeting at 6:30 p.m. at Leawood Park. A little birdie told me there is another run group training at the park on Tuesday night. RRKC will meet at the shelter just South of the pool along the trail. There is a pond with a fountain behind the shelter. If you arrive and don't recognize anyone, you are probably in the wrong spot!
Our workout will entail run specific strengthening and an out and back challenge. You need to know your half marathon and 10K race pace BEFORE you arrive. If you do not know your times, e-mail coach Amy info@roadrunnerskc.com by Monday morning. Please RSVP for our workout before Tuesday. Bring your own water/sport drink and your watch.
Hill repeats at RRKC speed work sessions are designed to strengthen key running muscles and improve running economy through improved stride rate/cadence. In a race or during long runs do not "attack" the hills as in repeat sessions.
Instead of running progressively faster towards a 5K pace at the top of the hill, work your effort on the hill, not your pace. The idea is to maintain the goal pace effort level up the hill as opposed to actual goal pace. It should feel like goal pace, but in actuality may be a little slower. Once at the top, you can resume goal pace. Same thing applies with the downhill. Run down hill at goal pace effort level. If you do, gravity will have you running faster than goal pace.
Is attacking a hill here and there on a long run a bad idea? No! Go ahead! It's a different type of workout. It is less of a simulation of race day, but it can have a good training effect. Plan a little recovery and resume training pace at the top!
Heritage Park Run. Photo by JJ.
We will be set up for 10 miles at Heritage Park this weekend. This is a beautiful course and worth the drive! Meet at 6:30 a.m. at Shelter 7. Here is a link to map of Heritage Park. We are checking with the JCPRD to make sure that there are no concerns regarding flooded trails. Please check back to the website Friday evening to be sure there are no last minute changes to our run plans. See you there!
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.
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.
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.
