Mark your Calendars!

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August RRKC Saturday Long Runs start THIS Saturday. We are meeting in Brookside this month. Details and Maps will be up in Events shortly. Registration is open! 

Phoenix Rising - Fall session starts August 12th. New time: Thursdays 6:00 PM. Spots are limited. Registration open soon. 

Phoenix Core - (NEW) starts August 15th. Sundays 9:00 AM. Spots are limited. Registration open soon. 

Phoenix Speed - Fall session starts August 21st. Tuesdays 6:00 PM. Spots are limited. Registration open soon. 

Heat + Humidity Requires HYDRATION and Cooling Tricks

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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. 

RRKC Introduces a Group Run Leader, Jennifer Wolf!

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Jennifer Wolf - RRKC Full Time Run Lead

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.