Saturday Long Run RSVP's Needed

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RRKC Podium: congrats to Mo on a strong finish at Head for the Cure 5K. 

Checking in: Now is also a good time to check in with Coach Amy regarding your goals for the season. Are you on target? Do you need adjustments? Do you have specific questions/concerns? Contact Amy at info@roadrunnerskc.com.  

This weekend: meet at Shawnee Mission North HS at 6:30 a.m. We will be set up for 18 miles. Please RSVP by Friday morning with your planned run distance info@roadrunnerskc.com so we can make changes to the course/water stops if needed. Your goal is to continue to run middle 50% at goal pace, minimize time spent at water stops and practice nutrition. 

RRKC Costume Race at Halloween Hustle

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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! 

Tuesday Speedy Work...and A Little Lesson in Run Gait.

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Look at JJ in the float phase!

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 v.s. Hills in a Race or Long Run

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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!