RRKC "Running with Distance" in January

We’ve heard your feedback: RRKC peeps are motivated by seeing friends out on our “Running with Distance” courses. We will continue our runs at a distance on Saturdays January 9th- January 30th (no run on Jan.2). Weather permitting, we will meet in Westport and Shawnee Mission North High School. One of our runs is a scavenger hunt!

Step 1: Register by the deadline.

Register by Thursday, January 7th. Cost is $25 per month. Those on monthly subscriptions do not need to register. Volunteers helping with “Running with Distance” do not need to register.

Step 2: Look for an email from Coach Amy for maps and start locations.

Printed maps will not be available at the run and they are not accessible via the website. Links to printable and downloadable maps will e-mailed to you upon registration or confirmation of your continued membership so that you can print or upload to your training device or phone. Some maps show distances of over 10 miles. You can run further if you’d like, but if you want to “run into” more peeps, we suggest you stick to the 10 mile route and turn at back at mile 5.

Step 3: Follow these instructions for a safe and fun run.

1. Meet at 7AM. There is no run lead or official start. The goal is to see your friends out on the course for camaraderie as opposed to running right next to them.

2. Even though it is cold, you still sweat and lose water when you exhale and replacing it every 2 miles or 20 min. is critical for performance and health when running. Coach Amy recommends you carry a water bottle or hydration pack. Water will be available at mile 4 on the course for a refill. The water stop will be out no later than 7:30 AM and picked up no earlier than 8:30 AM. Sanitizer is provided for you to use before touching the supplies.

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

4. Throw air high-fives, jump up and down, clap and cheer for your run buddies on the course.

5. Post your RRKC adventures on social media and tag Roadrunners of Kansas City.

Garmin Coach: FREE Training Plans with Coach Amy on your Watch

Many runners own a Garmin watch, but some underutilize or are unaware of all the FREE features it offers like Garmin Coach. Garmin Coach is a training program that helps runners train for a race. Garmin users around the world are setting personal goals by training with Garmin Coach.

The Garmin Coach plans are developed by real-life coaches, including our very own Coach Amy! Training options include a 5k, 10k, and half marathon aimed for beginner to experienced runners. Coach Amy’s method emphasizes injury prevention and includes base building, pace work along with cross training and strength to improve efficiency. Runners choose a coach, a race distance and can choose a time goal. In return they are provided with weekly running workouts, videos that demonstrate run drills, and information on nutrition and race prep. 

Garmin Coach is accessible through Garmin Connect, a smartphone app that wirelessly communicates with Garmin watches, and logs all of the stats from your training sessions. Garmin Coach is free and available on a wide range of compatible devices. To take advantage of free training with Garmin Coach, go to Garmin Connect or the Garmin Connect App and select Training from the menu. Check here to see which Garmin devices are compatible with Garmin Coach. The program is easy to use and Garmin Coach Technical support can help runners that have trouble navigating it.

Recently, Garmin published an article outlining in detail all you need to know about getting started with Garmin Coach. This training service is FREE with the purchase of your Garmin watch; no activation fee, no monthly subscription fees, and no cancellation fees. There is no risk associated with trying Garmin Coach and it may add some accountability and fresh incentives.

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Garmin Coach adaptable plans are developed by real life coaches however, there is no live feedback or correspondence with the coaches. For 1:1 personalized communication with Coach Amy in real time, consider Personalized Coaching with Coach Amy provided through Roadrunners of Kansas City. Each plan under this service is personalized: the plan is dynamic as Coach Amy adapts it on a weekly and seasonal basis depending on progress and performance. She uploads customized workouts each week which include specific instructions on how to do each one. Coach Amy will analyze the data, provide comments on workouts and tweak the plan every step of the way. She maintains consistent communication on a weekly basis and is always available to her athletes via email and text. Pick a plan, have some fun, and hit the streets! Please note: limited spots are available.

RRKC "Running with Distance" in December

We’ve heard your feedback: RRKC peeps are motivated by seeing friends out on our “Running with Distance” courses. We will continue our runs at a distance on Saturdays through December. Weather permitting, we will meet in two different locations: Crow’s Coffee on Redbridge Rd. and CVS at 95th and Nall. We’ve changed the water stop refill station to mile 4 from mile 5.

Step 1: Register by the deadline.

Register by Thursday, December 3rd. Cost is $25 per month. Those on monthly subscriptions do not need to register. Volunteers helping with “Running with Distance” do not need to register.

Step 2: Look for an email from Coach Amy for maps and start locations.

Printed maps will not be available at the run and they are not accessible via the website. Some maps show distances of over 10 miles. You can run further if you’d like, but if you want to “run into” more peeps, we suggest you stick to the 10 mile route and turn at back at mile 5. Links to printable and downloadable maps will e-mailed to you upon registration or confirmation of your continued membership so that you can print or upload to your training device or phone.

Step 3: Follow these instructions for a safe and fun run.

1. Meet at 7AM. There is no run lead or official start. The goal is to see your friends out on the course for camaraderie as opposed to running right next to them.

2. Even though it is cold, you still sweat and lose water when you exhale and replacing it every 2 miles or 20 min. is critical for performance and health when running. Coach Amy recommends you carry a water bottle or hydration pack. Water will be available at mile 4 on the course for a refill. The water stop will be out no later than 7:30 AM and picked up no earlier than 8:30 AM. Sanitizer is provided for you to use before touching the supplies.

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

4. Throw air high-fives, jump up and down, clap and cheer for your run buddies on the course.

5. Post your RRKC adventures on social media and tag Roadrunners of Kansas City.

RRKC "Running with Distance" Continues in November!

What fun it was to “run” into RRKC peeps this October on our “Running with Distance” runs in Brookside. We will continue this same format in November. Weather permitting, we will meet in two different Overland Park locations: O’Neill’s and Mud Pie Bakery.

Step 1: Register by the deadline.

Register by Thursday, November 5th. Those on monthly subscriptions do not need to register, you will receive an email from Allison asking for confirmation of your continued membership. Volunteers do not need to register.

Step 2: Look for an email from Coach Amy for maps and start locations.

Printed maps will not be available at the run and they are not accessible via the website. Some maps show distances of over 10 miles. You certainly can run further if you’d like, but if you want to “run into” more peeps, we suggest you stick to the 10 mile route and turn at back at mile 5. Links to printable and downloadable maps will e-mailed to you upon registration or confirmation of your continued membership so that you can print or upload to your training device or phone.

Step 3: Follow these instructions for a safe and fun run.

1. Meet at 7AM. There is no run lead or official start. The goal is to see your friends out on the course for camaraderie as opposed to running right next to them.

2. Even though it is cold, you still sweat and lose water when you exhale and replacing it every 2 miles or 20 min. is critical for performance and health when running. Coach Amy recommends you carry a water bottle or hydration pack. Water will be available at mile 5 on the course for a refill. The water stop will be out no later than 7:30 AM and picked up no earlier than 8:30 AM. Sanitizer is provided for you to use before touching the supplies.

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

4. 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.

How to Run for Success in the Winter

Hello Winter! Stepping out of our warm cozy home to run in the freezing cold, especially the first mile or so, can challenge even the most experienced and toughest runner but embracing it can pay off. Whether you are running to train for a race, cardiovascular fitness or mental health, avoiding the treadmill and running in fresh air has many health benefits including exposure to vitamin D from the sun.

Cold temperatures and precipitation make it 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” temperature is below 0 degrees (taking into account the wind chill). Studies show a significant difference in the forces or load on certain muscles and joints when comparing running on a treadmill vs. over-ground running. Because of these differences, runners could sustain injury if they try to run too long or far on a surface (ie. treadmill) that is new to them. If there is snow on the ground outside, knowing how to safely and efficiently run in the snow can yield reward vs. risk. Running on ice covered snow is a no-no, but if it’s fresh powder, bundle up and give it a go!

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. Keep in mind visibility - choose reflective and brightly colored materials.

For a more detailed discussion of all of these topics related to running outdoors during the winter months, check out our previous popular articles below.

• Recommendations on dressing (from head to toe) to make running outdoors more tolerable.

• How to treadmill safely if forced to run indoors.

• Tips for running safely and injury-free in the snow.

The first 5-10 minutes in cold temperatures is tough, but if you properly plan ahead and dress in layers, you will feel much better once you’ve warmed up. Embrace the cold. You CAN do it!

Run Streaking: Roadrunners of Kansas City “Gumps”

Mike Beaven with Julep

“Running Streaks” have gained in popularity over the past few years, and are taking stride as a new trend. The official definition of a running streak, is to run at least one mile (1.61 kilometers) within each consecutive calendar day. Running may occur on either the roads, a track, or on a treadmill. Much of the appeal is that the runner gets to decide how long they are going to run the streak, and the distance they are going to run each day (at least one mile). However, run streaks are not for the light-hearted! Sticking with a streak takes some serious motivation, innovation (at times), and perseverance.

Two of our very own Roadrunners of Kansas City members, Pat Ross and Mike Beaven, have set out to achieve what they call “Gump Streaks.” Inspired by the movie Forrest Gump, they are well on their way to running consecutively for 3 years, 2 months, 14 days and 16 hours…or maybe even beyond! We interviewed these two local legends to find out more about what inspired them to begin, and what fuels them to keep going.

Pat Ross

1). What motivated you to start running every day, and when did you begin? What was your goal or purpose?

Pat Ross: “I’ve always been that person that sets goals on New Year’s Eve; and like most people, fail to achieve them completely. On December 31st, 2017 I was reflecting on the year and what I could do to challenge myself for 2018. I arrived on two BHAG goals (Big, Harry, A**, Goals). One of them was to run at least one mile every day. I have been running every day since. Today was day 1,021!”

Mike Beaven: “I was reading an article in Runner's World about run streaks which started to get me thinking, ‘I can do that.’ I was at a point in my running life where I had lost motivation even though I still enjoyed it. I returned to coaching football which created a challenge to find time to run. I used the run every day as my motivation to keep moving. As of today it's been 756 days (would have been longer if a gallbladder surgery wouldn’t have impaired my first attempt). I just passed two years in September and have decided to keep going.”

2). How many miles do you run each day?

Pat Ross: “When I’m training for a race I’ll do 3 days of 4-6 miles during the week with my long run on Saturday.  The other days are my ‘streak runs’ that are real easy runs of at least a mile.”

Mike Beaven: “It varies day to day. I try not to run long back to back days, and have a few easy run days per week on the same days I do strength training. It has to be at least one mile to count for the streak. Not sure why it’s a mile, but those are usually the hardest runs. Just getting out the door is an achievement! Getting the first mile down is a challenge of will at times, but once the first mile is in the others seem to go much easier.” 

4). How do you share your experience with others?

Mike Beaven: “Over the years I have posted my runs on social media. I don't post every run, just when I hit some milestones or interesting routes.”

Pat Ross: “I share all my runs on Strava. Sometimes I will also post on Facebook and Instagram if I have a milestone run or race, but overall I keep it low key.”

3). Have other people's interest or involvement in your effort made running (every day) more fun and purposeful?

Pat Ross: “I didn’t tell anyone about my ambitions until I was confident I had a chance at being successful. I guess I didn’t feel very confident in my ability to succeed as nobody knew about my goal until sometime in March. I’ve had mixed response from friends and family.  Some wonder “why” or concern that I might get injured. The Pandemic has really made it difficult to interact with other runners. Being part of Road Runners of Kansas City has kept me motivated to keep running. When you join a run group you always end up finding running partners that keep you motivated. There is one other person in our running group, Mike B. who is also streak-running, and we support each other. I believe he’s doing the Gump streak too!

After I got through the first year I guess I felt like Forrest Gump and decided to keep it going. In line with the “Forrest” theme I plan to end my Gump Streak on March 15th, 2021 at 4pm. This will end my streak at 3 years, 2 months, 14 days and 16 hours…just like Forrest. I want to do my last run in Monument Valley, Utah on the same road Forrest stopped his run. Hopefully the road will be re-open (post pandemic) by then. I’m looking for volunteers to join me!  Who wants to go?”

Mike Beaven: “Yes. Pat Ross from our running group is on a run streak as well. He gave me the idea to run as long as Forrest Gump. I believe Forrest ran 3 years 2 months and 14 days.  Not sure I will stop then, but we’ll see when I get there. Running with our Roadrunners of Kansas City group has made running fun. Going on long runs are so much easier with other people. I have missed running with our group since the start of the Pandemic. I did not expect many to notice my social media updates, but many friends have told me they have been motivated to start running or restart running because of my run streak posts. I had no idea I had an influence on others but it does make me feel like my effort has a purpose.” 

Mike poses in front a landmark on an RRKC Scavenger Hunt Run.

5). What have you learned about yourself, and your community through this effort?

Pat Ross: “This sounds a little cliché, but I’ve learned a person can do just about anything if they want to do it. Support from family and friends is helpful, but it’s what’s inside of you that makes it happen. There’s always going to be obstacles that get in the way of what you want to achieve. I’ve learned to be resourceful, innovative, and committed to “getting it done.” There have been plenty of early mornings and late night runs. One week was so busy that I didn’t get to start my run until 11:30 pm. I knew the next day was going to be crazy too, so once I finished the late night run, I waited until 12:01 a.m. and did the next day’s run.”

Mike Beaven: “I have learned you can accomplish anything if you put your mind to it. Physical challenge is one thing but the mental part of running is more of a challenge. Just getting out the door for a run is the hardest part. Running with just me and my dog gives me time to decompress and either reflect on the day behind or ahead of me. It's my therapy. The running community is so supportive of each other no matter the body type, size, speed, or how far you can run. Some non-runners I know say I’m crazy, but most compliment me on my determination. However, recognition is not why I am doing this. It's a challenge from myself.” 

Pat Ross takes a selfie in front of a landmark on an RRKC Scavenger Hunt Run.

6). Do you think the current "pandemic" has changed any interior motivation with your effort, and/or do you think there is more community interest in your story given the craziness of these times? 

Pat Ross: “I’ve worked for a company that was essential so it pretty much was business as usual (except for COVID precautions) during the Stay-at-Home Order. I recently retired from work and it has been challenging not be able to interact with people every day like I was used to. I do have more time to run and hike but it’s not as enjoyable doing it alone. However, I won’t lose the motivation to keep the streak going especially now that there’s an end in sight…or maybe I’ll just keep it going.” 

Mike Beaven: “When the pandemic started and the businesses shut down, I began working from home. Running became more important to me to help deal with this crazy time. The shutdown also gave me more time to run, so I took advantage of building up my miles. I am not sure there is more community interest in my running now vs. before the pandemic, I really never paid much attention to it. But if my journey on this run streak motivates another person to run and improve the quality of their life, that is enough of an accomplishment for me.”

7). What have you most enjoyed about this experience?

Pat Ross: “The sense of accomplishing something both mentally and physically challenging. Running is a sport that allows you to challenge yourself to achieve your individual personal best. It's fun to compete with others, but most rewarding when you achieve your own personal goals.”

Mike Beaven: “My dog, Julep, joins me on most of my runs. I enjoy running with her because I know it makes her happy. I also feel I have accomplished something no matter how far, how fast, or how slowly it takes me to get there. I never gave it much thought until now, but the reason I enjoy getting up so early to run is that if that’s the only thing I accomplish that day, it’s been a good day.  If I have a bad day, I know the next one will start off with an accomplishment of a run.”  

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Whether one long run or a streak, running with a group offers motivation, support, and makes the sport more fun. Check out Roadrunners of Kansas City and see how we can help support your running goals.

Although run streaks may have appeal for many runners, this regimen is not for everyone. Always seek advice from a doctor or your physical therapist before embarking on a new set of exercises or run goal.