Summer Running with RRKC

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CASA Superhero Run Jen K, Mo, Greg, Courtney, Amy S., Melody, Christina and Danielle

CASA Superhero Run Jen K, Mo, Greg, Courtney, Amy S., Melody, Christina and Danielle

RRKC continues to grow this summer! We are so happy to welcome our newest runners: Linley, Jessica, Sarah and Christina!

RRKC is enjoying many social activities and racing the circuit this summer with huge successes. Amy S. finished FIRST female overall, Courtney placed FIRST in her age group and Melody, Christina and Danielle swept 1-3 female age 20-29 at this weekend's Casa Superhero 5K. Woo hoo!!! 

July group runs start THIS weekend. Coach Amy is out of town for a family vacation over the 4th of July. BUT, Amy S. will be present to lead the run and make sure everyone finishes safe and sound. Please see EVENTS page for details for location, course map and distances for July runs. 

If you need to sign up for July go here. 

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!