Coach Amy’s Running Tips
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Beth, Danielle, Mike Melody Ashton, JJ,Greg Jack, Tyler and Ethan. Not pictured: Jen and Mo
Supersets train the body to deal with lactic acid! It's a tough work it out but how do RRKC runners do it? With attitude and fortitude! And then it was off to Beer Station to recover.
There is a 100% chance of thunderstorms for our workout this evening. Please stay tuned to the website. We will make a decision and we may be cutting it close.
Oh boy...you guys are in for a really good workout! We will not be doing any strength work this time as the Supersets are going to be enough. Half marathoners, you need to know your 10K and your goal half marathon race pace. Full marathoners, you need to know your 5K, 10K and goal marathon race pace.
As always, bring your own water/sport drink and RSVP so we know who to expect info@roadrunnerskc.com. IF you raced this weekend, you are NOT doing any speed work. But you can come out and join us for an easy run around the park and area trails and of course beer and tacos afterwards!
Meet at Roe Park at 6:00. Note the time change!
JJ and Courtney enjoying the cool weather at RRKC.
RRKC runners enjoyed the cooler temps and beautiful scenery of Shawnee Mission Park this morning. And yes, also the hills! We have a few runners to add to the race schedule this weekend: Courtney (and maybe Amy S.) will be toeing the line at the Plaza 10K and Jen K. is racing in the Olathe Women's Tri. RRKC is setting up a cheer station at the Plaza 10K if you'd like to help support, contact Mo at jayhawkmo@yahoo.com for details.
Races Coming UP: RRKC will be cheering from afar for Pat and Kevin as they race Sioux Falls marathon this coming weekend. We will also be hooting and hollering for Melody and Coach Amy's neighbor and running partner, Katie Axtell as they compete in their first Olympic distance triathlon: the Legend Ad Astra. And...for those who want to get up early on Sunday morning there is an opportunity to cheer for Allison S., Greg and Coach Amy as they tear up the Plaza 10K. That homonym could be correct either way depending on how the race goes!
Speed Work Tuesday: We are at the hill once again. RSVP needed by Monday evening info@roadrunnerskc.com. Meet at Nall and Indian Creek Drive (not Parkway) on the trail at 6:30 p.m. You can park along Indian Creek Drive West of Nall or on the East side in a small lot and take the trail under the bridge to our meet up spot. You need to know your 5K race pace and bring your own sport drink or water bottle.
Long Run Saturday: We are meeting at Shawnee Mission Park for a 10 miler. PLEASE NOTE the start time is 7:00 a.m. RSVP by Friday morning with your planned distance.
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.
