Such a Pain in the Knee Cap!

My first serious running injury was a pain in the knee cap! I was 17 years old running my fastest mile times during the indoor track season. This came to a halt with patellofemoral pain syndrome AKA Runner’s Knee.

Back in the 80’s the advice from the orthopedic specialist was, “Stop running.” Sadly, some physicians still give that same advice. But I say, no! Don’t hang up your run shoes. Seek an alternative. I wish I’d known back then that physical therapy was an option.

With early intervention, physical therapy can prevent or decrease time off. In chronic cases, modification or a break from training may be necessary, but physical therapy can help return runners back to sport earlier and healthier. 

To learn about the causes, signs, symptoms and treatment options of Runner’s Knee, read the full article on the CoachAmyPT blog.

Don’t let a pain in the knee cap put an end to your running game!

Personalized Coaching Makes Doing the Hardest Thing You’ve Ever Done Stress Free and Fun

My favorite part of coaching is helping people achieve goals they previously thought impossible. Through Personalized Training Plans and Individual Coaching, I work with athletes to develop short-term and long-term goals. Each plan considers your personal lifestyle, and your running history including prior injuries.

Individual coaching is designed to help runners reach their performance peak, while taking the stress and guess work out of training. Following is a Q&A with Kathryn, a CoachAmyPT client. Her motivational journey outlines the logistics of how individual coaching works, as well as the benefits.

Read on, dream on, and reach out to Coach Amy to personalize YOUR plan.

How long have you been a distance runner? 

I have been a distance runner since I was in 3rd grade. I remember winning the mile run in gym class and was hooked. My parents were marathon runners so I watched them growing up. We used to run together as a family. I went on to run track and cross country in high school. When I graduated from college, I started running marathons.

When you ran your first marathon what type of training schedule/program did you follow?  

When I was 25 my mom asked my sisters and I to run a marathon with her to celebrate her being 20 years cancer free (our FIRST marathon, her 15th marathon). I did not do any training or follow any sort of plan. I only did long runs on the weekends with my sisters. We were too busy having “fun” to train. In hindsight, that was a bad idea. We ran the Chicago Marathon in 85 degree weather. It was awful. I thought I was dying. We all thought we were dying. Except my mom—she was literally running circles around us while simultaneously telling us how much harder a 5 hour marathon was than a 3 hour marathon. We finished in over 5:30, near the end. It was the most horrible 5+ hours of my life!

What motivated you to seek a personal run coach? 

I went on to run a few more marathons—not nearly as bad as Chicago, but not great either. I started lifting weights and saw immediate improvement in my running. As I started getting faster, I set a goal of qualifying for the Boston Marathon. But I knew I needed help. At the same time, I was seeing Amy for an Achilles injury. She mentioned she was a running coach. I was hooked immediately and asked her to train me.

How does Coach Amy's training schedule differ from what you were doing before? What benefit does the coaching offer?  

Where do I begin? Everything is different from what I was doing before. When I trained in the past, I would just go for a run. My main goal was to get in the miles. With Amy’s plan, I have a purpose for each run (as outlined in Training Peaks). The purpose can be anything from speed and hills, to a slow easy run on tired legs. Each run means something. There are so many benefits of having a coach, but the biggest benefit is that I do not stress about what I should be doing. Amy has the plan done for me, and my only job is to complete it. It makes training fun and not stressful. If I miss something because I am sick or traveling, she adjusts the training schedule. Amy also gives me feedback on almost every workout—she tells me to slow down, and she also tells me when I need to pick it up. She truly takes the guesswork out of it, which makes training so enjoyable.

What was the first race you competed in with the guidance of a personal coach, and what were the results? 

The first race I ran after training with Amy was the KC Marathon in October 2018. Probably one of the best days of my life (outside of my wedding and children being born of course :)) I ran a 3:36 marathon on a tough course. The day was perfect and I have never felt so strong in any other race, than I did that day. I truly give Amy all of the credit—her training had me 100% prepared for the run. I literally felt like I was flying through the air. It was so much fun. And I qualified for the Boston Marathon! 

Are there benefits to being a long-term (continual) client for personal coaching, vs. just learning the disciplines and then implementing on your own? 

 There is so much to learn in the training world and different obstacles to overcome. Sure, I could just have self-implemented Amy’s training for my next marathon but I would NOT have any of the benefits of having a continual coach. Amy is currently helping me train for Grandma’s Marathon in June 2019. I’ve had some knee issues, so she has completely changed my training plan and adjusted all of my workouts. This is something I could not have done on my own. I think the accountability and the feedback she gives is bar none. For people who want to continue to improve, she adjusts the training accordingly with specific speed goals. I could not put a price on how beneficial continual personal coaching can be. I plan on using Amy to train me for every major race I want to run whether she likes it or not. :)



Staying Cool on the Run

Coach Amy Practicing Topical Cooling During a Hot Run

“Bzzz” my smart watch alerted me three miles into a grueling hot and humid run. I looked down to see what all the “buzz” was about: my fitness level was a negative 3! What the heck? Despite all my recent training, my watch determined that my current fitness level was down. URGH! Spying the creek along the trail, I thought about ripping the watch off and throwing it in there. 

But why kill the messenger? The fact is my pace WAS slower and my heart rate WAS higher, as was my RPE (rate of perceived exertion). It was not due to lack of training but rather the heat and humidity. I know I’m not alone and it’s completely normal as our weather shifts from spring into summer. 

You can expect your run pace to be as much as a minute per mile slower than normal with a much higher RPE for that pace. It takes about 3-4 weeks of running in the conditions to acclimate, assuming you run about 4-5 days/week, and assuming that you are exercising in that heat for about 1-2 hours at a time. During that period, your body undergoes metabolic changes and learns to utilize sweating more efficiently. 

It is tempting to avoid the “pain” of acclimating and run during the cooler early morning hours before the sun is up, but this is only going to prolong the process. Eventually you won’t be able to avoid it so you might as well face it now before your training runs get longer, especially before race day. Start with shorter distances/time. You may need to walk before/after or even during to extend your fitness in these conditions. 

Keep in mind, acclimating to heat is much more difficult for people over age 60, and for those taking certain medications. If you are concerned about this check with your doctor. 

Here are some tips to Staying Cool on the Run:

• Run through lawn sprinklers, pour water over your head, put ice in your bra or in your cap, and/or a cube under your tongue. 

• Drink Fluids and Electrolytes: Do NOT skip these. Take at least 4 oz every few miles. 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. 

• Wear Caps/Sunglasses and Visors. Blocking the sun from your face will make a world of difference. Your own personal shade tree for your face! 

• Take Salt Tabs/Sticks: As you sweat you lose a lot of salt and in order to absorb the fluids you are taking in you must have enough sodium in your body! Hard to do when it’s leaking out. You may have to experiment with the amount and type of salt replacement you use. Training runs are good time to practice. Do not wait for race day. 

• Run your long runs with a support group like Roadrunners of Kansas City (RRKC) that provide ice, water and electrolytes every two miles at aid stations. 

No matter what, stay tuned to your body and know the signs for heat related illnesses and heat stroke.

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Glitchy Technology? Temporarily Go “Old School.”

Imagine this…after a long day at work, you muster up the willpower, throw on your running garb, squeeze your feet into your bike shoes or yank on your swimsuit for a workout. Against every fiber of your being, you pull energy from seemingly nowhere and step outside, hop on the trainer, or jump in the water. You turn on your training device and wah wah wah, it stops working!

Need advice on what to do when our training device fails (which inevitably will)? Read our blog post on CoachAmyPT for tips on how to let it go, and press on with training plans by going “old school.”

Reminder- Filming Day is Tomorrow at our Group Run!

Reminder! Filming day for Roadrunners of Kansas City will take place during our group run tomorrow/May 25th. We will be taking footage at the beginning, at the aid stations and at the end of our run. Start time is scheduled for 6:30 a.m., however, please be patient if we’re filming and have a slight delay. Come looking your dapper best and with energy and smiles, as many of you will be featured in our promotional video. Don’t forget to wear your RRKC gear and colors: royal blue, turquoise, orange/red, grey and white. See you soon!

Customize Your Own Roadrunners of Kansas City Swag

Time for some more RRKC shirts/tanks. Just like we did a few years back, you buy your own shirt (this time in royal blue) and RRKC will get the logo screen printed on it. Items are due to Coach Amy by May 30th. The photo collage is a sample of items in the royal blue available at Dick's Sporting Goods. Note some brands refer to their royal blue as cobalt or indigo. As long as it isn't really dark like a navy or too light like a baby blue it will work. Can’t wait to see your style!