Coach Amy’s Running Tips
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Practicing nutrition on your training runs is SO important. Experiment with different sources. There are gooey pastes, chews, hard candies, calorie drinks you can hand carry, ETC. Now is the time to see what your gut will tolerate and what fuels you best. And, fuel MATTERS for training runs and races 90 min or longer in length!
Peeps! It's SO HOT!
I've had a number of runners email recently with issues regarding slower paces, higher RPE's (rate of perceived exertion) and needing to walk or shorten distances due to heat and humidity.
This is absolutely NORMAL and you are NOT alone. My average pace this Saturday was a good min slower than normal per mile and I spent a great deal of time at each aid station. Here is an article I wrote a few years back about Running in the Heat. Please heed the info. on Heat Illness.
Let's expand on the tips with a few more details:
Cooling Tricks: run through the sprinklers, pour water over your head, put ice in your bra or in your cap and/or a cube under your tongue. RRKC has 5 gallons of water and ice every 2 miles at aid stations.
Fluids and Electrolytes: Do NOT skip these. Take at least 4 oz at each RRKC aid station. For runs on your own, choose routes with water fountains or gas stations so you can take advantage of some water for topical cooling and drinking. Wear a water bottle belt or carry a handheld water bottle: fill these with electrolytes that work with your gut. Examples are Gatorade or Nuun.
Caps/Sunglass and Visors - blocking the sun from your face will make a world of difference. And guess what? We are ordering some RRKC visors by BOCO with Miles on them :) Stay tuned.
Jennifer Wolf - RRKC Full Time Run Lead
Peeps! We've got NEWS!
As you know, RRKC is supported by a team of volunteers: Howie creates our maps, Allison S. organizes our volunteer schedule, Amy S. fills in occasionally for run lead and Al, Amy S, Erica, Ethan, and Jen are aid station operators. We couldn't do it without their time and commitment and are so thankful to them for all they do!
In the past year, Coach Amy became increasingly busy opening and operating her physical therapy clinic (CoachAmyPT) juggling triathlon training, coaching runners from all over the state of KS and MO and taking care of her family. Leading Saturday group runs is incredibly rewarding, but something that is increasingly challenging for her to manage on her own.
So...drum roll please...ENTER a Run Leader: Jennifer Wolf (JJ). JJ is a self described, "crazy mother runner who's relationship with running is often 'complicated.'" She is passionate about running as well as the well being and success of other runners; she has proven her loyalty to RRKC over many years as a volunteer, advisor and runner and has a lot to offer in support of our RRKC peeps.
This position of Full Time Run Lead is new to RRKC. JJ will make sure that everyone has checked in and has returned from the course safely and will come hunt you down if you don't! She will run with the group when her body lets her and probably take a few photos as she is an amateur photographer and videographer.
So what is Coach Amy doing for RRKC? She is still operating RRKC behind the scenes, blogging, leading speed sessions, developing training plans and coaching. She will still be at the majority of group runs and will fill in for JJ as needed.
This Saturday, June 16th, is JJ's first day as Run Lead so welcome her, high five her, smile and LISTEN to her.
As always, your safety, success and happiness road running is of utmost importance to us. If you have any questions or concerns, please email Coach Amy at info@roadrunnerskc.com.
Heads up! We altered the course for this Saturday. We will be heading EAST on the Indian Creek Trail. The updated map and details about the run are in EVENTS.
Fall training starts NOW! Believe it or not, it's time to ramp up if you plan to run a fall race and summer running is mandatory for success in October and November. RRKC summer runs start THIS weekend, June 9th. Details will be in Events once Howie, our map expert, is done creating some new routes from the CoachAmyPT clinic, our start location for June. Registration for group runs is open for June - October. Go HERE.
The official group race this fall is Tulsa Route 66. It does sell out, so if you are thinking about it, you may want to take the plunge and register soon. If you are interested in heading up the group trip travel arrangements, let Coach Amy know. We need help!
We also have a small group heading out to Silver Falls for a trail race. This is a TRAIL race - in every sense of the word TRAIL. The half is a mix of paved and gravel, but the full includes technical back country and creek crossings. Both races have significant steep elevation challenges.
If you are planning on this race, consider back to back Saturday road and Sunday trail runs. Coach Amy suggests you invest in a pair of trail running shoes and a hydration pack. Note, the marathon distance is not open to walkers and has a seven hour and 30 minute time limit. Expect that you will run about two to three minutes per mile slower on trail v.s. road. If this is your first trail race, plan on doing a shorter distance 10K or 10 mile trail race this summer as part of your training. The Summer Run Toto Run is a great one!
If you are planning on Silver Falls, please let Coach Amy know.
Peeps! Much to our dismay, we will not have an aid station this year. It is just one of those years where we don't have enough volunteer support. But no worries! We will try again next year. To all those running, remember to listen to your body and stay COOL! Word is that it is supposed to be slightly cooler than recent mornings and maybe a little rain but temps do climb up during the race. Pour water over your head and face at every aid station and adjust your pace accordingly. We do this for FUN so don't make yourself sick. See y'all next Saturday at Group Run.
