Winter Training Checklist for Spring Race Success: It Starts Now!

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January is here and so too is the critical winter training season for spring races. In order for success, you must start now. You will thank yourself in April when you are on the starting line!

It's really hard to get out there with the temps so frigid. And that wind! But RRKC has your back. Misery loves company and there is no better group of peeps than those at RRKC to hold you accountable despite the cold.

Here is your Winter Training Checklist:

  1. Join RRKC Saturday group runs. To register, go HERE.
  2. Determine your goals and develop your training plan. 
  3. Incorporate run specific strengthening.
  4. Learn how to dress for winter running success.

Registration for RRKC winter group runs is OPEN! For details on the January runs, go to our EVENTS page.

Need Coach Amy to help you with a personalized training plan?  Go HERE to register for a plan. Two weeks lead time is usually needed to create a custom plan. Choose the months between now and your race. As soon as you complete the registration process, contact Coach Amy: info@roadrunnerks.com. 

Phoenix Winter II Strength Training begins Tuesday Jan. 2nd. Class is SOLD OUT. A wait list is available at amy@coachamypt.com if you are interested. If you would like a home program to work on your specific weaknesses, we recommend a 1:1 physical therapy session with Coach Amy. Go to coachamypt.com to schedule an appointment. These are held at the CoachAmyPT clinic.

Cold Weather Running

Remember, RRKC does not hold group runs if the effective temperature is below 0 degrees, course conditions are icy or visibility is poor due to excessive snowfall. If weather is inclement, stay tuned to the website. If we have to cancel a run, we usually try to post an hour prior to the start of a run when possible. 

For information on how to dress properly for winter running check out our post: Dressing for Winter Running Success. 

 

Personalized Coaching for Spring 2018 - Register NOW. Limited Spots Available.

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Training for 2018 spring races starts in less than a month! This means that if you need a personalized training plan specifically designed for your current fitness level and goals, it is time to contact Coach Amy so that you have your plan in time to begin January 1st. 

Spots are limited. Because of the dynamic nature of the individualized training plans and ongoing communication with each runner throughout the training season, Coach Amy only works with a small group of athletes. 

Steps: 

  • Choose your spring race(s) and create goals.
  • Purchase training plan for all months January through to and include your race month HERE. Your plan will include a recovery schedule e.g. Rock the Parkway - purchase 4 mo. of plan Jan - April. 
  • After you have purchased your plan, email Coach Amy info@roadrunnerskc.com with dates of your races(s) and your personal goals for the season. These don't need to be finite - they are tweakable and Coach Amy will help you refine them. 

Register NOW

Phoenix Winter Session II

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You asked for us to extend this popular class through the winter and you got it! Phoenix Winter II starts Tuesday Jan. 2, 2018. It consists of eight weeks of endurance sport specific strengthening for your off season development. Taught by physical therapist and running coach, Amy Parkerson-Mitchell. Great for runners, cyclists and triathletes!

There is limited space and only 6 spots left. To register go HERE. If it sells out, let us know at amy@coachamypt.com and we will put you on our waitlist! 

Must be age 18 yrs. or older. Class size is limited. This is an intermediate to advanced level class. Not recommended for beginners.

RRKC Group Trip 2018

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RRKC is going to Melody's new stomping grounds in Fort Collins CO this May for the Colorado Half and Full marathon! The race is May 6th. Details and registration for the race HERE. Coach Amy will not be attending this one due to a family wedding. RRKC long group runs will be organized around training for this race as well as several local spring races. RRKC speed workouts will address strength and technique needed for running downhill as both courses are a net downhill.  If you would like a personalized training program for this race, you should contact Coach Amy ASAP at info@roadrunnerskc.com. 

 

FREE RRKC December Groupie Runs - Bare Bones

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Yay!!! Thank you to Mo and Jen! They have offered to lead some FREE (bare bones) 10 mile RRKC group runs from First Watch at 95th and Metcalf in December at 7:00 AM. Dates below. 

Please be aware there will be no coaching, no sign in sheet and no aid stations at home base. Bring your own sport drink or water for before/after the run. The run leads will be there at the start, but they may not be able to stay for all runners to finish.

RSVP the run lead at least one day in advance of a run so they can print off a map for you and  notify you if a run is cancelled. Runs will not be held if conditions are icy, there is excessive snow, or an effective temp below 0 degrees. 

We NEED volunteers to put out a gallon jug of water and some cups at mile 2 and 4. Please email the run lead ASAP if you are able to help on that day. 

Dec 2: RSVP to jayhawkmo@yahoo.com

Dec 9th and 16th: RSVP to  jenniferkatheiser@kc.rr.com

Dec 30th: RSVP to  jayhawkmo@yahoo.com