October "Going with Distance" Runs!

Coach Amy on Scavenger Hunt #5

Oh my, how we’ve missed you! We have had a great time running the scavenger hunts and following you all on Facebook and Instagram. Thank you to all those who took the time to create scavenger hunt runs for the group. They are such a hit so we will offer them from time to time.

RRKC continues to follow the COVID-19 gating criteria for Johnson County and we are still in the red zone, therefore we are not yet ready to resume our normal group runs. However, we know that many of you wish to run into each other on the road so we are offering “Going with Distance” Runs during the month of October in which we run distance at a distance!

Please note registration is not possible 24 hours prior to a given run. Please email Coach Amy if you are wanting to register last minute. Runs are FREE for July 2020 RRKC members. Registration is still required so you can get your maps!

Here are the DEETS:

1. Meet at the Brookside Tennis Courts at 7AM every Saturday in October- come early or late if you want - the goal is to see your friends out on the course for camaraderie as opposed to running right next to them.

2. Register no later than Friday at noon so that you can receive your map on time! There will be no run lead or printed maps. Links to printable and downloadable maps will be made available upon registration.

3. Refill your water bottle/hydration pack at mile 5 on the course. The water stop will be out no later than 7:30 AM and will be picked up no earlier than 8:30 AM. Please use sanitizer before touching the equipment.

4. Stay socially distanced at least 6 feet at ALL times.

5. And most importantly… throw air high-fives, jump up and down, clap and cheer for your run buddies on the course as you soak up the Fall running weather in beautiful Brookside.

Run Form Drills: A Coach Amy Clinic to Improve Efficiency

Tap into FREE hidden energy within your run form at our new, upcoming training session with Coach Amy. During this session, you will practice drills and run short segments at varying paces under the supervision and direction of Coach Amy. By the conclusion of the session you will be able to explain how each drill enhances efficiency, and you will able to safely perform each drill independently so you can add them to your weekly training routine.

Note: this is not a gross overhaul of your personal run form, but rather a clinic to get the most out of your run form through drills that improve upon what you’re already doing.

Meet along the trail at the grassy area across from the CoachAmyPT clinic. Bring a mask, hand sanitizer, bug spray and hydration. Due to COVID: Masks are required except when physically distanced from others e.g. while running or performing drills.

• Tuesday, October 13, 2020

• 6:00 p.m. to 7:00 p.m.

• Cost: $50 per person ($30 for current Coach Amy personalized coaching clients)

All levels from beginner to advanced are welcome. Spots are limited to ten people. Registration is open. Click on the link below!

Time to Take Inventory of Cold Running Gear

Fall is in the air, which means one morning you’re going to step outside for a run and it will feel chilly! To be prepared, now is a good time to dig through drawers and take inventory of your cold weather running gear and organize it for the colder months ahead.

Dressing properly makes running outdoors in the winter safer and more tolerable. The key is to layer with water-wicking, water resistant, wind breaking materials. Many retailers are running great online sales and specials to attract business. If necessary, invest in a new staple cold-running piece to add some inspiration to your workout wardrobe. Here are some recommendations:

• Fleece headband or cap 

• Neck gaiter

• Balaclava 

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

• Gloves with mitten cover that is wind and water resistant 

• Hot Hands packets (to add to gloves, or put in vest pockets)

• Fleece lined running tights (or layer two pair)

• Wool socks

• Yak Tracks (for snow running)

For tips on how to strategically layer cold running gear, and for details on why keeping our extremities and core warm during a cold weather workout is important, check out our previous blog post. Without run groups and major run events, this is the era of mastering self-discipline and motivation. Don’t let the weather be an obstacle for meeting your fitness goals this year. The first mile in really cold temps is tough, but if you’re dressed properly you will feel much better once you’ve warmed up. Enjoy this beautiful Fall season which makes the running spirit in all of us come fully alive. And when that cold weather does arrive, bring it on!

Course #5: Scavenger Hunt Run Series

Our fifth scavenger hunt run is a scenic route along the Indian Creek Trail including a stair challenge! It’s a 5.36 mile out and back (10.7 mile run). There are 4 clues/finds on this route with lots of water bottle fill-up opportunities.

The first runner to post selfies with all of the landmarks gets to create the next scavenger hunt. You have between September 13th and September 27th to complete your hunt. 

Start: Leawood City Park (park and start in the lot North of the tennis courts).

Distance: 10.7 miles

Date: September 13th-September 27th

How to Play:

1. Take a selfie at each landmark that you find.

2. Post to your social media pages and tag us! Use #solidaritywithcoachamypt and #roadrunnersofkansascity in your post.

3. Share to the RRKC FB page.

Clues:

1. From the North end of the parking lot follow the path NE along the soccer fields. You can’t miss these big red running sculptures. Take a selfie with one or both of these metallic runners. Run down the ramp, through the parking lot E toward the entrance to the trail. Once on the trail, you will be heading WEST (away from the Dog Park).

   Pay attention along the trail - we are NOT heading all the way South like we normally do. Just after you run under the College bridge, take a 180 degree turn North back under the College bridge (about mile 1) and head West towards your next clue.

2. Shortly after 2 miles, you will venture off the trail to the second landmark. This is a place of business that is known for treating injured runners and getting them back on the road. It is celebrating 4 years in business this October! Do you know the owner? Take a selfie in front of this “famous” clinic.

   Follow the map to Quick Trip for a water bottle refill if needed (wear your mask). Water fountains at Roe are not on - so you this a good opportunity to refill.

3. Once you enter Roe Park (about mile 3), head slightly off course to the North to capture this flying boy sculpture. This boy looks after us when we run intervals. The water fountains are NOT on, but the bathrooms are open.

   Once you run under Nall Bridge do NOT continue West on the trail as we normally do, instead make a 360 loop and run over the Nall bridge heading North towards the starting line of RRKC’s training hill. But instead of running up the hill for repeats, capture the trail head again and run West towards the next landmark.

4. Shortly after you’ve returned to the trail (around mile 4) you will see a path to the North with a concrete stairway that heads up up up towards Shawnee Mission HS. Run or walk those steps and take a Selfie at the TOP.

5. The last clue is a place where you can become a kid again. Take a selfie “playing” at this playground which is at about 5.3 miles. This is also the turn around point and a bathroom and water refill opportunity (as long as the fountains are still on).

Now is a Great Time to Treat Your Niggle!

Race cancellations and group training cancellations as result of the current pandemic, have changed the current outlook for endurance sports. Most endurance athletes are trying to stay in shape and maintain a good mileage base, but are not currently training to compete. Without the threat of interrupting a training schedule, now is a great time to treat those little irritations and chronic niggles* that plague us during training.

Modified rest and breaks from training and racing can cause F.O.M.O. (fear of missing out). We have a fear that if we decrease intensity, take time off, or go on vacation that we will lose our strength, speed or progress. Periods of time off or rest is a critical component of long term training especially if there is nagging injury at bay!

Remember, rest days are when the magic happens: The Magic of Rest Day in Training. During a rest, the body makes biochemical changes at the cellular level; it recovers and reforms. Combine a relative rest phase with a physical therapy regimen to treat your chronic niggle or injury, and you will be in better shape than ever when it is time to resume training intensity and volume. Tiger Woods (2018) and Peyton Manning (2011) are both great examples of athletes who shattered their previous career records after injury comebacks. Magic can happen after rest and recovery.

We can enhance the magic with Physical Therapy. Depending on the factors and reason for rest, PT may include a combination of ART and/or dry needling combined with some functional movement and a prescription for reduced mileage (or cross training) workouts at home. The key is to focus on the stressed body part, and strengthen and heal that particular area while maintaining overall strength. Each case is unique, and the first step is to schedule an evaluation with Coach Amy to have your niggle or injury assessed.

*A niggle is a real word! Niggle = something that causes slight but persistent annoyance, discomfort, or anxiety.

Course #4: Scavenger Hunt Run Series

Clue #3

Our next scavenger hunt run is a scenic route through Prairie Village and Mission Hills! It’s a 5 mile out and back (10 mile run). Or you could go all the way out, then cut back south to the start at Mission Rd. and Tomahawk to make it closer to a 7-mile run.  There are 4 clues/finds on this route with lots of water bottle fill-up opportunities.

The first runner to post selfies with all of the landmarks gets to create the next scavenger hunt. You have between August 29th and September 12th to complete your hunt. 

Start: Windsor Park in Prairie Village

Distance: 10 miles (or 7 miles with modification)

Date: August 29th-through September 12th

How to Play:

1. Take a selfie at each landmark that you find.

2. Post to your social media pages and tag us! Use #solidaritywithcoachamypt and #roadrunnersofkansascity in your post.

3. Share to the RRKC FB page.

Clues:

1.  This park at the first stop received a major upgrade on its bathroom facilities last year.  Take a picture by the nice new structure and fill up your water bottle while you're there!

2.  Solve this simple math problem to figure out the address of the first house I lived at in Prairie Village.  Take a picture in front of the house to show your math skills!  (350 + 2500 x 2 - 44) W (100 - 13 x 3 + 10)st Terrace.

3.  This park was named after the mayor of Prairie Village from 2015-2019.  Take a picture in front of the park sign.  This is also another bathroom and water bottle fill-up opportunity!

4.  Don't think about turning around early!  Look for a little dog statue to take a picture with before turning around for the second half of your run.

The weather this weekend is supposed to be beautiful with less heat and humidity. Enjoy the beautiful outdoors on your run, and know that we are with you in solidarity and spirit!