How do you make 2019 your BEST endurance performance ever?

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Coach Amy says, “It’s all about training smart. One of the chief contributors is when athletes assume that simply running, biking or swimming means they are strong enough to do so. It’s a hallmark mistake. Endurance sports require consistency and volume but in order to do it efficiently and avoid injury, strengthening specifically for sport is a must.”

CoachAmyPT offers sport specific strengthening classes for endurance athletes throughout the year. Staring in 2019: Phoenix Rising on Monday nights and Phoenix Core on Thursday nights.

Registration for Rising opens Dec. 7 and registration for Core opens on Dec. 10th by clicking on the links above. Spots are limited, first come first serve!

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Dress UP and Embrace the Cold!

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It’s freaking cold out! It’s 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” effective temperature is below 0 degrees taking into account the windchill. Dressing properly makes running outdoors in the winter safer and more tolerable. The key is to layer. Here are some recommendations:

  • fleece lined running tights (or layer two pair)

  • wool socks

  • Hot Hands packets

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

  • fleece headband or cap 

  • neck gaiter

  • gloves with mitten cover that is wind and water resistant 

  • balaclava 

The first mile in really cold temps is tough, but if you are dressed properly you will feel much better once you’ve warmed up. Embrace the cold people. You CAN do it!

Run Lit Reminder!

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"We runners try to stick to the four main food groups: candy, candy canes, candy corns and syrup…I planned out our whole run: First, we'll decorate ourselves in Christmas lights, then we’ll run around the plaza for 3 miles, and then we'll drink hot cocoa (maybe with schnapps), and then we'll eat a dinner, and then to finish, we'll sing Christmas carols."

We can’t wait to celebrate the holidays running around the plaza with our run buddies Friday night. Details about Run Lit HERE. Right now the weather looks great - about 41 degrees! Remember your lights! You can find short strings of battery operated lights at hardware stores.

Run THIS Saturday

 Coach A at Silver Falls Trail Marathon Finish.

Coach A at Silver Falls Trail Marathon Finish.

Heads up peeps! We made a change to this week’s map, so if you’ve already downloaded it, please go to Events and get the new one. Coach A is taking a break from group runs for a few weeks to recoup and spend some time with family. You are in excellent hands with Ms. JJ. See you all at Run Lit on the 30th. Be there or be…SQUARE!

What to do in November and December?

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Coach Amy says, “Recover, recover, recover from your fall races over the next few weeks! Respect the running gods and allow yourself to heal from microtearing, a knocked out immune system and nasty free radicals that are circulating from your race. Not taking the time to adequately recover can lead to an injury that sneaks up on you later. Active recovery is best as opposed to laying on the couch eating pie.” Dry needling and ART can be helpful for sports performance and recovery. Spots are limited. Go here to schedule an appointment: coachamypt.com.

December is the time to gradually build your volume back so you are ready in January to start Spring training. Yes, you heard that right! To help you recover and build back up, join your friends on Saturdays in November and December. Registration for Saturday group runs in Nov. and Dec. is now OPEN.

Coach Amy has only a few spots remaining for personalized training plans Spring 2019. If you are interested, please email her at amy@coachamypt.com ASAP to get on the list - first come, first serve. Registration is OPEN. We will close when full. Please note, Coach Amy needs at least 2 weeks heads up to get started on your plan.

And of course, you must NOT miss our Run Lit fun run on Nov. 30th! No registration needed, just bring your lights, your friends and some holiday spirit!

Run Lit 2018 - Nov. 30th

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Adorn yourself with christmas lights and run the plaza/Westport area with Roadrunners of Kansas City. Course distance is approx. 3 miles with a 2 mile stop at the Salvation Army Kettle for a group picture. Run is FREE. Pace is EASY. Meet at the Pennsylvania entrance of the Sun Fresh in Westport at 6:30 PM. Optional dinner out after the run! Go to Events for details on location start and a course map!

KC Marathon Race Group Picture

Meet at 6:30 AM in Washington Park by the Washington statue (Grand and Pershing) for an RRKC pre-race group pic. If there is not a family member available to take the pic, grab a bystander or take a group selfie!!! Here is a list of runners that we KNOW are running the race. If we’ve left anyone out, please forgive Coach Amy - it’s not personal, only a brain fart :) Just email amy@coachamypt.com if you are racing KC and not on this list. Thank you!!!

  • Janet

  • Melissa (First Half Marathon!)

  • Kathryn - FULL

  • Ethan

  • Brittany (First Half Marathon!)

  • Christina

  • Mo

  • Courtney

DRAT...lightning! Possible 11:00 AM Make Up run...

Sorry gang! Lightning began after it was time to make the call this morning. We apologize for dragging you out, just to send you home :(. I have it under good authority that there may be a break in the storms around 11:00 AM and some peeps are planning on coming out to run. Our volunteers have graciously agreed to leave their aid stations out today until 4:00 PM. If the weather DOES break and want to get in some miles, maps are in the tub at homebase. This is NOT an official run.There will NOT be a run lead present nor a sign in sheet. Use your best judgement on the weather. Run happy and safe today peeps :) - Coach A

KC Marathon Get Lei'd Aid Station Oct. 20th

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OK peeps…JJ is going to head up planning of our Get Lei’d Aid Station!

This event is like a party and so much fun. And, the runners are extremely appreciative of our smiles, our aid and our energy.

We need at least four more volunteers on the morning of the race but are wishing for MORE. JJ will post details soon. In the meantime, PLEASE RSVP ASAP to her if you can help: jennifer.wolf74@gmail.com. Our deadline for responses is Oct. 8th.

We WILL have an earlier than normal group run relatively near the cheer station so that you can be finished with your training run prior to helping out. If you are running the 5K, 10K or half, please consider coming out to help us cheer when you finish.

Thank you, thank you, thank you!!!!

Begging for Volunteers to Organize and Help at the RRKC KC Marathon Aid Station

Coach Amy needs your help!

RRKC would REALLY like to be out at the KC marathon cheering and supporting for the local runners, but it takes a little bit of organization and a handful of volunteers on the day. Which brings us to the begging…we need a runner to step up and organize our Unofficial Get Lei’d Aid Station for the KC marathon. AND, we need at least 5 runners to man it on the day of the race.

If you can help either as organizer or volunteer on the day, please email Coach Amy amy@coachamypt.com ASAP. The race is in 4 weeks!

RRKC will provide water and lei’s and Coach Amy will be there.

If we do not have enough people or an organizer, we will have to cancel this year.

Thank you, thank you, thank you for considering!

Visors are HERE!

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Show your RRKC spirit with this high quality Boco Gear visor. It has a built in sweat band and the elastic band in back allows for a very comfy fit. The bill blocks the sun on hot summer runs and it has Miles on it! Quantity is limited. Cost is $20. Cash only (sorry no change available). 

We will have them at the Saturday 8/11 Brookside group run. See Events. You can also email Coach Amy and come by the clinic to get one this week :) 

Mark your Calendars!

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August RRKC Saturday Long Runs start THIS Saturday. We are meeting in Brookside this month. Details and Maps will be up in Events shortly. Registration is open! 

Phoenix Rising - Fall session starts August 12th. New time: Thursdays 6:00 PM. Spots are limited. Registration open soon. 

Phoenix Core - (NEW) starts August 15th. Sundays 9:00 AM. Spots are limited. Registration open soon. 

Phoenix Speed - Fall session starts August 21st. Tuesdays 6:00 PM. Spots are limited. Registration open soon.