Last Chance T-shirt/Sweatshirts Deadline is WEDNESDAY

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So...there was a LITTLE bit of confusion about the RRKC screen print t-shirts. Here the scoop to clear the mud.

IF you still want one, follow these instructions: 

  1. Go out and buy a light or medium grey tshirt/tank(s) top of your choice that fit you. Some peeps found great options at Gap, local sporting good stores and Target! 
  2. Bring $20 cash or check AND your top(s) to CoachAmyPT 4573 Indian Creek Pkwy, OP 66207
  3. Items are due Wednesday, June 21st between 6- 7:00 p.m. during the Phoenix Rising boot camp class (we may be outside across the street). You CAN make arrangements with Coach Amy to drop it by earlier in the day - but please email or text first.  

Questions...

What if I want a sweatshirt embroidered? Same thing as above - go out and buy a white or grey sweatshirt. Cost is only $12 per item, instead of $20 for embroidery. Same due date. 

What if I want a visor, hat or some other swag? We will be offering this up SOON and will post for orders. Stay tuned. 

 

 

 

Did you know it takes four to eight weeks to adapt to running in the heat?

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It's summer in Kansas! That means it's HOT and HUMID.

It takes four to eight weeks to adapt to the increase in heat. Adaptations include better heat transport through the circulatory system, sweating at lower temperatures, a doubling in activated sweat glands and a lower percentage of electrolyte loss in sweat.

Running in the heat can be a challenge and sometimes dangerous even once you've adapted. What can you do to play it safe and still get in your mileage?

  • Slow down - expect a 10% degradation of your speed at 85 degrees. More at higher temperatures.
  • Drink plenty of fluids and electrolytes.
  • Choose routes in the shade if possible.
  • Take walk breaks.
  • Run during cooler hours of the day (early morning or after 8:00 p.m.)
  • Run with a friend and look for signs of heat illness (see below).
  • Wear proper clothing - light colors, tanks, dry wicking materials, visors
  • Adjust your distance.
  • Be cautious - consider skipping a run if there is a heat advisory.

Signs of heat illness include:

  • Dizziness
  • Cramping
  • Clammy and red skin
  • No sweating and red skin (dangerous)
  • Goosebumps - feeling chilly in the heat

If you experience any of these signs, its time to get off the course, into the shade and cooler temperatures and time to hydrate well. Live to run another day!

Roadrunners SWAG

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Where are the t-shirts, sweatshirts and hats for RRKC? We are getting ready to swag you all over the place! 

We will be announcing orders for hats, headbands and visors soon. But before we go crazy, we wanted to give you a heads up because we are going to do t-shirts, tanks and sweatshirts differently than we have in the past.

So you can choose clothing that fits YOU with material YOU like, we are going to collect items that you purchase on your own. We can do this for shirts, tanks and sweatshirts ONLY. Notice there is a color qualification. T-shirts and tanks must be in light grey and sweatshirts must be in white. It's a bulk order/logo thing...believe me I've asked! 

One other thing...to keep the costs down, we need at least 24 tanks/tshirts for screen print. So if we are under, it may cost us a bit more per item. I will let you know BEFORE we print if that is the case. There is no minimum for the sweatshirts. 

Items are due to Coach Amy by Saturday morning, June 17th. 

For tshirts/tanks screen printing:

  • purchase your favorite race singlet, tank top, or t-shirt in light grey. 
  • submit your article(s) of clothing to Coach Amy with $20 per item by due date

For sweatshirts: 

  • purchase your favorite sweatshirt in white  
  • submit your sweatshirt(s) to Coach Amy with $12 per item by due date

 

Battling Self Doubt

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Today while running up a really long steep hill in the Ozarks in 98% humidity I asked myself, "If it's this hard and hurts this bad, how in the heck I am going to be able to run a half marathon in the Utah desert at elevation?"

We've all had these moments of self doubt. So what do we do when this negative talk starts?

We answer the question. And the answer is this: If it was easy and you could do it now, then what are you training for? It shouldn't be easy now. If it were easy to run 26.2 miles in the heat and humidity of a Kansas summer, then you wouldn't need to train for Chicago, or Philly or Pike's Peak Ascent or the Kansas City marathon or (fill in the blank). 

Just remember, training is that period of time that you are practicing, challenging the body to undergo changes, preparing for an event and reward at the end. It is going to take a lot of workouts and some of them, probably many, will feel bad. It's normal! 

You CAN do this and when you DO, you WILL be successful.