RRKC Group Runs Suspended Until Further Notice

With the recent spike of COVID-19 cases in both Missouri and Kansas, and with the best interest of the health and safety of our athletes in mind, we have decided to suspend RRKC Saturday Group Runs until further notice. It's been wonderful running together the last few weeks. 

Don't fret about hitting the road solo again. We can still stay in shape and stay connected with each other through our RRKC Facebook and Instagram pages. Share those selfies, PR's, tough days, fun days, and unexpected running adventures (#solidaritywithCoachAmyPT). We're all in this together, and hearing your stories will keep us all going.

In the meantime, all monthly subscriptions for RRKC will be suspended. Those who paid individually for the month of July will get a FREE month once we are clear to meet up again.

Stay tuned to the website for updates and RRKC lockdown challenges like scavenger hunts, cross-training workout challenges, and more. 

Remain positive, stay well, and keep running!

SUP for Cross Training?

Stand Up Paddleboarding (SUP) is a refreshing and peaceful cross training activity for runners and endurance athletes, especially on a hot summer day. SUP is low impact, giving the joints a rest while at the same time challenging core strength and stability.

Maintaining balance on the board works muscles from the tiny muscles on the bottom of the feet to the upper abdominals. Not only does it work the muscles of stabilization, it strengthens the proprioceptive system. Additionally, the act of paddling against the water strengthens the core, especially the muscles that rotate the trunk in running gait.

Read all about how core strength and proprioception help prevent injury and improve running efficiency from our past blog posts.

• Stability: Another Key to Pain-Free Function and Injury

• Completing the Trifecta to Pain-Free Function and Injury Prevention: Proprioception

My first experience with SUP was in the Gulf of Mexico against large waves, riptides and surf. Years of waterskiing helped me to acclimate pretty quickly but, I recommend beginners start on a small lake with little current and very few waves. A lake with a zero entry beach or boat access is ideal. Locally, Lexington Lake and Killcreek Lake are great places to learn. For the best results, see the instructional video below and read our safety tips.

Safety first! Always wear a life vest when on the board and bring a buddy. Wear a phone in a water protective flotation pouch in case of emergency. A variety of inflatable and non-inflatable SUP's as well as submersible dry phone cases are available for sale online.

Not ready to invest in a board? Shawnee Mission Park Marina is currently open for rentals.

Escaping on a body of water with the sounds of croaking frogs, lapping water and singing birds is a revitalizing cross training activity for the body, mind and spirit. Best of all, it’s easy to social distance with this one!

Personalized Coaching Keeps Athletes Going Despite the Unexpected

The emotional and physical ramifications of COVID-19 combined with group training and race cancellations have derailed many runners’ training plans this year. Without a specific race to train for, we can feel at a loss for the purpose and goal of our training schedule.

Personalized Coaching with Coach Amy can bring structure and accountability back into your training plan, even if there isn’t an official race to train for in the short term.  Coach Amy offers a dynamic and evolving plan that is unique to each runner. Each plan considers personal lifestyle, and running history including prior injuries. Coach Amy adapts each training plan on a weekly and seasonal basis depending on your progress and performance. She uses the Training Peaks platform to upload customized workouts each week which include specific instructions on how to do each one with encouragement and motivation.

“The most important goal right now is to stay healthy both mentally and physically. Some of you need to have a race goal to work toward during these crazy uncertain times. For some of you, the thought of working hard towards a race that may get cancelled is too frustrating and defeating. Whether you are in one camp or the other, the secondary goals are to maintain consistency and variety and that is what you will see in your plan. You will see hills, strength work, form work, pacing workouts, cadence workouts, distance runs and recovery runs. Whether you get the chance to test yourself with a race or not, these are things that improve your running over the long haul. So, if you find yourself wondering “why this workout?” - think of the long term, bigger picture: your future runner self. What does he/she look like? That is what you are aiming for.”

— A Weekly Note from Coach Amy

With so much to worry about these days, allowing an experienced coach to manage your running and fitness schedule can help you stay on track and accomplish your goals. Here is one athlete’s post workout note to Coach Amy:

“I was nervous about the interval paces beforehand and drove around a bit fretting....I did what you told me to do - just start and see. I noticed that when I struggled and fought for speed, it was harder. When I decided to focus on push off, leaning forward, and having fun, I got faster...Running is a metaphor on how to handle life: Relax, keep going and stay positive through hard things. How we react is up to us (like you always say)!”

— Personalized Coaching Client

We have the opportunity to use this time in tandem to train our brains and our muscles to become stronger, but we have to be intentional with our actions to achieve this strength. Imagine yourself and your goals during and post COVID-19. What do you envision? If part of your vision is a running PR, or feeling your personal best, Coach Amy can help.

Details for June 20th Group Run: Closer to our "New Normal!"

We have news! With the continued evolution of group gathering guidelines we are closer to what we think will be our “new normal.” It’s the little things that get me excited these days :) These updates are effective for our group run THIS Saturday, June 20th. See you there!

Self Screening and Transparency

There are no longer restrictions due to travel, unless travel is out of the country. 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. 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

This weekend we will have coolers of water and Gatorade!

• 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.

• 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.

We will be running 10 miles this Saturday and the weather looks pretty agreeable, but please check our website banner for inclement weather updates. We run in rain, but not lightening. Course map and details can be found on our events page.

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.