FAQ's Regarding RRKC Changes

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We are excited about our new format! Thank you for your patience as we make this transition and please contact us info@roadrunnerskc.com if you have questions or feedback. 

With the changes, there are a lot of questions circulating. Here are the answers to some FAQ's:   

What happened to the run sessions?

Instead of run sessions or "seasons", we now offer ongoing Saturday morning group runs throughout the year (3-5 runs per month, depending upon the length of a month, holidays etc.). 

How do I sign up for membership?

Go to Home. Scroll down to see the menu of options: You will see Group Runs, Speed Work and Training Plans. To sign up, select the months you want to train from the drop down menu "Select Time" and add them to your cart. 

Can you auto charge my credit card every month so I don't have to remember to buy each month?

Currently, we are not set up for auto payment. It is a possibility for the future. In the meantime, if you would like to sign up for more than one month at a time, simply click on the months that you want to run with us and add them to your cart. 

What about speed work and training plans?

RRKC's offerings are now a la carte. Speed work and training plans are available at an additional cost. Go to Home for more details and to sign up. 

Where can we find the details about the group runs?

In the past, we posted details on the blog each week. Now you can find details about start location, time and distance on the Events section of the website. Home>News>Events. 

Are there still going to be aid stations?

Of course! We will have aid stations every two miles with sports drink, water and other needed supplies. 

Where are the flags?

The flags and mile markers are a thing of the past. But no worries! Members have access to the maps on the website: Home>News>Events. If you have a Garmin, you can download the map to your device. We recommend you study the map ahead of time and print the PDF version of it to bring with you on Saturday mornings! A group run leader will go over the map prior to the run. 

Will there still be group trips/races?

Yes! We are planning on the Newport Rhode Island half/full marathon for Spring 2017. Details will be announced soon. 

What are the distances going to be for the group runs?

Training runs will be anywhere from 10-22 miles and will reflect traditional race seasons. e.g. distances will gradually climb in January and increase through the spring in accordance with spring race training schedules. 

Jennifer Curtis Returns to Running Post Baby and Back Injury

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Jennifer Jogging with Baby Laurel Rose 

Jennifer Jogging with Baby Laurel Rose 

Returning to running post pregnancy is no easy feat. There are lifestyle and physical changes after giving birth and these can make it an extra challenge to get back on the road again.

Sleepless nights, fluctuating hormones and a new schedule can wreak havoc on the best intentions to get up early for a run. 

During pregnancy, hormones cause ligaments to relax for the birthing process and abdominal muscles get stretched with a growing belly. These things can lead to instability of the lumbar spine and pelvis which in turn can lead to back injury and pain. 

Strengthening and a gradual return to sport and pre-pregnancy activities is important to prevent injury and maximize success. 

Jennifer is a great success story. She battled back injury and recently completed the KC half marathon, her first race after pregnancy just as her beautiful baby Laurel Rose celebrated her first birthday. 

Congratulations Jennifer and welcome back to the wonderful world of running! 

Learn How to Conquer the DNF Blues.

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In the running world, nothing is more frustrating, disappointing or depressing than a (Did Not Finish) DNF. Just thinking about it gives me the heebie jeebies. 

When we set our race goals at the beginning of a race season the one steadfast goal is to finish. Most of us who've been racing long enough have suffered at least one DNF.

A DNF is not selective to novice runners. Many an elite athlete has bowed out of a race. In the 2007 Chicago Marathon, 10,934 runners DNF'd. So, join the club and learn how to conquer the DNF blues. 

  1. The first rule of DNF club is...wallow in your self pity but for no longer than 24 hours. 
  2. The second rule of DNF club is...come to terms with the WHY.
  3. The third rule of DNF club is...shake the monkey off your back. 

Wallow in Self Pity

No matter the reason for a DNF, it absolutely sucks. Allow yourself to mourn the race that wasn't meant to be. But after 24 hours of wallowing in self pity, move on. It's just a race and there are many more race days in your future. 

Come to Terms with the WHY

To move on from a DNF, it can help to come to terms with the WHY.

There are instances when a DNF is not your choice such as a mid-race cancellation. This happened to one of our runners when her marathon was cancelled due to lightning when she was at mile seventeen. In this case, be thankful someone is watching your crazy back. Because if it was up to you, you'd probably keep racing whilst dodging thunderbolts. 

Oftentimes, the WHY is due to clear injury, pain or illness. Pat yourself on the back for listening to your body. Rest, recover and seek treatment. 

Sometimes though, the WHY is a little more complicated. What if after the race you feel fine? You might wonder if it was "all in your head." Go back to your run log or think back to how you felt mentally and physically during the training season, the week leading up to the race, at warm-up/start line and during the race mile by mile.

  • Were you anxious about this race?
  • Were your goals too lofty?
  • Were you battling injury, illnesses, or extraordinary stress in other aspects of your life? 

No matter how great your health, training season, race conditions, mental state...sometimes, it just" isn't your day." Bowing out to save yourself for another race is a personal and valid decision.

Shake the Monkey OFF

One of the best ways to shake off the DNF monkey is to plan your next race and race again as soon as you are physically and mentally ready. There are many factors to consider and it is different for each person. Your coach can help you determine the best plan of action. 

You may be able to race as early as one to three weeks from your DNF depending upon the pace and distance completed. Keep in mind a novice runner may need more time to regroup than an experienced runner.

In the case of the lightning example, the runner ran at goal pace for 17 miles and is a relatively experienced so physically speaking she could race three to four weeks later. But, perhaps she is overwhelmed with frustration and needs to recover from the disappointment. It might be better for her to wait until next season. 

In the event of illness, take time to recover from that illness. In the event of injury, get evaluation and treatment of that injury before commencing training let alone racing.

If a mental block was the culprit, a simple pep talk may be all that you need and if it's more involved, you can work out a solution with your coach. 

No matter what don't give up after a DNF. Stand up, dust yourself and hit the pavement. You got this! 

End of Fall 2016 Session and Beginning of Monthly Memberships!

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This Saturday is our last long run of the fall 2016 session and the last group run before RRKC's monthly membership program begins on Nov. 5th! This Saturday, October 29th, we will meet at Foos, 95th and Mission for a 10 mile run at 7:00 AM. 

To register for monthly membership go to our store. You can sign up for as many months as you want to up until May 2017. 

Learn more about training plans and speed on our home page. If you need a training plan to get you through recovery and prepared for the start of spring race training, contact Coach Amy info@roadrunnerskc.com before purchasing a personalized plan so you can determine how many weeks you need.

In other news, members of our fall 2016 session should have received an invitation to our fall party! Please check your inbox and let us if know if you did not receive one. Details:

  • November 12th 1:00 PMat Roe Park
  • Families Invited
  • Potluck -bring a side dish or dessert to share