Dress UP and Embrace the Cold!

It’s freaking cold out! It’s tempting to run indoors on the treadmill this time of year, but Coach Amy recommends running outdoors unless conditions are icy or the “feels like” effective temperature is below 0 degrees taking into account the windchill. Dressing properly makes running outdoors in the winter safer and more tolerable. The key is to layer. Here are some recommendations:

• fleece lined running tights (or layer two pair)

• wool socks

• Hot Hands packets

• run vest over long sleeve top and wind and water resistant jacket

• fleece headband or cap 

• neck gaiter

• gloves with mitten cover that is wind and water resistant 

• balaclava 

The first mile in really cold temps is tough, but if you are dressed properly you will feel much better once you’ve warmed up. Embrace the cold people. You CAN do it!

Run Lit Reminder!

"We runners try to stick to the four main food groups: candy, candy canes, candy corns and syrup…I planned out our whole run: First, we'll decorate ourselves in Christmas lights, then we’ll run around the plaza for 3 miles, and then we'll drink hot cocoa (maybe with schnapps), and then we'll eat a dinner, and then to finish, we'll sing Christmas carols."

We can’t wait to celebrate the holidays running around the plaza with our run buddies Friday night. Details about Run Lit HERE. Right now the weather looks great - about 41 degrees! Remember your lights! You can find short strings of battery operated lights at hardware stores.

Run THIS Saturday

Coach A at Silver Falls Trail Marathon Finish.

Heads up peeps! We made a change to this week’s map, so if you’ve already downloaded it, please go to Events and get the new one. Coach A is taking a break from group runs for a few weeks to recoup and spend some time with family. You are in excellent hands with Ms. JJ. See you all at Run Lit on the 30th. Be there or be…SQUARE!

What to do in November and December?

Coach Amy says, “Recover, recover, recover from your fall races over the next few weeks! Respect the running gods and allow yourself to heal from microtearing, a knocked out immune system and nasty free radicals that are circulating from your race. Not taking the time to adequately recover can lead to an injury that sneaks up on you later. Active recovery is best as opposed to laying on the couch eating pie.” Dry needling and ART can be helpful for sports performance and recovery. Spots are limited. Go here to schedule an appointment: coachamypt.com.

December is the time to gradually build your volume back so you are ready in January to start Spring training. Yes, you heard that right! To help you recover and build back up, join your friends on Saturdays in November and December. Registration for Saturday group runs in Nov. and Dec. is now OPEN.

Coach Amy has only a few spots remaining for personalized training plans Spring 2019. If you are interested, please email her at amy@coachamypt.com ASAP to get on the list - first come, first serve. Registration is OPEN. We will close when full. Please note, Coach Amy needs at least 2 weeks heads up to get started on your plan.

And of course, you must NOT miss our Run Lit fun run on Nov. 30th! No registration needed, just bring your lights, your friends and some holiday spirit!

Run Lit 2018 - Nov. 30th

Adorn yourself with christmas lights and run the plaza/Westport area with Roadrunners of Kansas City. Course distance is approx. 3 miles with a 2 mile stop at the Salvation Army Kettle for a group picture. Run is FREE. Pace is EASY. Meet at the Pennsylvania entrance of the Sun Fresh in Westport at 6:30 PM. Optional dinner out after the run! Go to Events for details on location start and a course map!