Group Run Details for June 13th: Ice, Ice Baby

Our group run last Saturday was a great success! Even while maintaining social distance, the accountability and boost in morale for the group was almost tangible. Absence makes the heart grow fonder, and it’s clear we were all craving community!

This weekend we will be running 12 miles, check out our events page for course details.

Our new procedures for checking in and out will remain the same. We will continue to offer small individual disposable water bottles at our water stops; and due to the warmer temps we will also be offering ice for you to place in tanks and caps. We do not recommend placing this ice in your mouth. In the short term, we will not be providing an electrolyte hydration option (only water). Please bring and carry your own electrolyte tablets or fluids if that is your preference over water.

Checklist Reminder for Athletes Attending the Group Run

• Runners who have traveled outside of the Kansas City area, please check with Coach Amy. You may need to wait 14 days before attending a group run.

• Runners with or exposed to anyone with active cold or flu like symptoms (fever, cough, sneezing) within the last 2 weeks may NOT attend group runs.

• RRKC registered runners must agree to notify Coach Amy immediately if they develop symptoms related to or are diagnosed with COVID-19.

Please stay tuned to the website for announcements, as things will again change in the coming weeks with the reopening into Phase III. 

Tips for Running Smart in the Heat

Summer hasn’t “officially” begun, yet one week into hot and humid weather, and we’re all wondering how we are going to make it through the season! After a beautiful and mild Spring, the hot weather came in a flash. It feels extreme because our bodies are not acclimated to the heat and humidity yet.

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 NECESSARY, and you are NOT alone. For many, the average running pace in heat and humidity is a minute slower than “standard.” It’s important to take the intensity down a notch in the extreme heat because it requires more effort for your body to circulate heat, cool down, and sweat more efficiently.

It takes four to eight weeks for our systems to adapt to the increase in heat and humidity. But take heart, as you train in the conditions, your body is making important physiological adaptations so that you can tolerate it. Bet patient and give yourself some time!

Here are some tips on how to stay cool and recover on a hot run.  

• 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 will have water and ice every 2 miles at aid stations throughout the hot summer months.

• 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.  

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 acclimation process. Eventually you won’t be able to avoid it so you might as well face it now before your runs get longer. 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. 

No matter what, stay tuned to your body and know the signs for heat related illnesses and heat stroke. Check out a previous article I wrote on how you do to play it safe and still get in your mileage. Running in the heat can be a challenge and sometimes dangerous even once you've adapted.

Run groups offer so many benefits for running in the heat from hydration stations, to run leads and buddies who are there for your support and safety. Join RRKC for a single Saturday run or a month of runs this summer to turn a hot run into a fun run.

Details for the RRKC Group Run This Saturday June 6th!

We can’t wait to see your smiling faces live and in person this Saturday (June 6th) for our group run. Your health and safety is our top priority. RRKC is following the USATF guidelines for returning to group training, as such we are making some short term changes to our hydration stations (see below). Thank you for your patience as we navigate this new territory together. We want all of our athletes to feel comfortable and have fun.

Checklist for Runners Attending the Group Run

• Runners who have traveled outside of the Kansas City area must wait 14 days before attending a group run.

• Runners with or exposed to anyone with active cold or flu like symptoms (fever, cough, sneezing) within the last 2 weeks may NOT attend group runs.

• RRKC registered runners must agree to notify Coach Amy immediately if they develop symptoms related to or are diagnosed with COVID-19.

Checking IN/OUT

Homebase will have a sign in sheet, hand sanitizer and maps only. No fluids or aid. Hard copies of maps will still be available before the run, but digital maps are also available on our events page. Runners must use sanitizer before handling any supplies at homebase. When you sign in, you are agreeing that you have read and understand our Covid-19 policy and exercise liability waiver.

Hydration Station Updates

In the short term we are switching our water offering from water coolers and cups, to small individual water bottles that will be available for each runner at each aid station. We regret having extra trash and waste at the aid stations, however, this is the best short term solution for keeping everyone safe.

• The small disposable water bottles will be placed at each aid station prior to the run by a volunteer who is pre-screened as healthy, and who will take extra sanitary precautions when setting up the aid station supplies.

• All runners must use hand sanitizer at each aid station prior to touching any of the supplies provided (including your individual disposable water bottle, even though you’ll be the only one touching it).

• In the short term, we will not be providing an electrolyte hydration option (only water). Please bring and carry your own electrolyte tablets or fluids if that is your preference over water.

• If you run with your own fluids, you will be able to refill your water bottle with the water from a disposable water bottle at our aid stations if you run out.

Group Run Highlights & Benefits

The wait is over and the time is finally here! We can get out and enjoy these summer months, be social in small groups, and get back to doing the things we love. The energy and motivation that we will all receive by physically training together will make all of the extra precautions worth it.

We are proud to be offering new routes this season, inspirational run leads that are there for your safety as you run in the heat and humidity for long distances, and plenty of water at aid stations to keep you hydrated. Maps and details for all of our June runs can be found on our RRKC Events Page.

Please stay tuned to the website for announcements, as things will again change in the coming weeks with the reopening into Phase III. 

RRKC Group Runs Resume June 6 - READ THIS FIRST

Many of us have realized from our social isolation, how much we rely on our run buddy relationships. We’ve done a great job running virtually together #solidaritywithcoachamypt and staying in touch with our Zoom Coffee and Zoom Happy Hours (thank you JJ). And now, the wait for group runs is almost over!

Our local government is lifting some of the restrictions for group gatherings which allows us to resume our RRKC group runs on Saturday, June 6th. It’s been way too long since we’ve seen your smiling faces in person and we can’t wait to be reunited. However, we will be implementing some changes and precautions as your health and safety is still our top priority. Read on….

Self Screening and Transparency

Runners with or exposed to anyone with active cold or flu like symptoms (fever, cough, sneezing) within the last 2 weeks may NOT attend group runs. Runners that do attend group runs must agree to notify Coach Amy immediately if they develop symptoms related to or are diagnosed with COVID-19.

Checking IN/OUT

Homebase will have a sign in sheet, hand sanitizer and maps only. No fluids or aid. Hard copies of maps will still be available before the run, but digital maps are also available on our events page. Runners must use sanitizer before handling any supplies at homebase. When you sign in, you are agreeing that you have read and understand our Covid-19 policy and exercise liability waiver.

Maintaining Sanitary Aid Stations

Cleanliness of our aid stations has always been important, but now with COVID-19, it is even more vital.

• All volunteers involved with preparing aid stations will be screened to make sure they do not have cold or flu like symptoms (fever, cough), or have been exposed to anyone with these symptoms within the last 2 weeks.

• Aid station volunteers are taking extra sanitary precautions when preparing drink coolers and prepping supplies.

• All supplies, coolers, and spouts at the aid stations will be wiped down with an alcohol wipe or cleaning wipe concluding set-up.

• All runners must use hand sanitizer at each aid station prior to touching any of the supplies provided, including cups and spigots.

• If you are more comfortable running with your own fluids, please do so.

RRKC monthly memberships will be reactivated in June. As a gift to current and potential new members, our two Saturday runs in May are FREE! The first five runners to sign up for a monthly membership will receive a FREE reusable, collapsible cup which is sanitary and eco friendly! Mileage and maps are on our events page for each of our weekly runs.

Friends and community have a way of motivating and supporting us, especially when we’re working towards challenging goals. With races either canceled or postponed, we've had to adjust both our training schedules and the way we think about our training. Join us and get re-energized with fellow runners to help establish new goals and move forward into our new reality. Hope to see you soon!

Miles for Charity Virtual Run Challenge

Roadrunners of Kansas City (RRKC) is excited to announce our very first VIRTUAL charitable run challenge open to all runners in the Kansas City area: Miles for Charity.

As a running community, we are all mourning the cancelation of our half-marathons, triathlons, and group training runs. But that doesn’t mean we cannot still run together virtually as we distance ourselves physically. 

The Dates

This week-long virtual run challenge begins Monday, April 27, 2020 and ends Sunday, May 3, 2020.

The Inspiration

A CoachAmyPT patient participated in a small neighborhood virtual, distance-based contest to raise money for charity. The winners chose which charity the funds benefited. We were INSPIRED!

The Beneficiaries

Well, that’s up to you … if you win!

Winners will choose among several types of organizations impacted by COVID-19 in the Kansas City Metropolitan area, including: 

• Hospitals and healthcare workers. 

  Example: Children’s Mercy Kansas City

• First responders (including firefighters, police officers, and ambulance workers). 

  Example: KC KS Fire Department 

• Housing support. 

  Example: reStart, Inc 

• Food insecurity. 

  Example: Harvesters - The Community Food Network 

• Critical human services.

  Example: Working Families' Friend 

We gave examples for each type of organization, but our winners may choose their local hospital, food pantry, etc.

The Match

Let us know if you work with a company that would like to match funds raised. 

The Plan

RRKC will pair each participant with another runner. While the teams will not run together because of the need for social distancing, the pair’s miles will be combined together. 

Runners will log daily miles for one week. RRKC will tally the totals and announce the winner. 

The Cost

The cost to enter the challenge is a minimum donation of $25. You may donate more if you’d like.

Details for payment will be provided following registration. 

The ONE Non-Negotiable Rule

To prevent injury and protect your immune system, participants may not increase their weekly mileage by more than 10%. 

To determine this number:

• Look at your total weekly distance for the last 4 weeks. 

• Choose the week with the most miles run. 

• Take 10% of that number.

• Add it back to the original distance. 

For example, let’s say your last 4 weeks look like this: 

week 1 - 40 miles

week 2 - 50 miles

week 3 - 45 miles

week 4 - 43 miles. 

Here are your calculations:

• Take the largest number (50 miles).

• Multiple it by 10% (5 miles). 

  50 x .10 = 5 miles

• Add it back to the original number (50 miles)

  50 + 5 = 55 miles

• You may not exceed 55 miles during the challenge week. 

Please read the Racing and Training Virtually RRKC blog post to learn more about this rule. 

While that’s our only rule, you must, of course, also follow all social distancing mandates decreed by our state government.

The Final Step

Please join RRKC’s first-ever VIRTUAL charitable run, Miles for Charity, by registering here. 

Our Big Ask

Let’s raise as much money for these charities as possible! Help us encourage our entire KC running and triathlon community to participate. Please share this blog post or our social media posts on your social media accounts or email the link to this post to friends and family.

We look forward to seeing you, virtually, on the run!

Questions? Contact RRKC at info@roadrunnerskc.com.