Coach Amy’s Running Tips
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The map for this Saturday is finally up! Go to Events on the website to check it out. The forecast is calling for an effective temperature below zero. Please stay tuned to the website in the morning. We will post an update at 6:00 AM. If the run is on, be sure to dress for the weather - make sure all skin is covered, head is covered, two layers of gloves, wear layers and wind resistant top and gloves. Hopefully we see you tomorrow!
Temps are cold but good! See you at 7!
The forecast for our run in the morning is an effective temperature ranging from -7 to 0 degrees. If we are below 0 at 5:55 in the morning, I will cancel the RRKC group run. We will post by 6:05 AM Please check back here in the morning before you head out.
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:
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.
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:
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.
