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. 

Heat + Humidity Requires HYDRATION and Cooling Tricks

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Peeps! It's SO HOT! 

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 you are NOT alone. My average pace this Saturday was a good min slower than normal per mile and I spent a great deal of time at each aid station. Here is an article I wrote a few years back about Running in the Heat. Please heed the info. on Heat Illness. 

Let's expand on the tips with a few more details: 

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 has 5 gallons of water and ice every 2 miles at aid stations. 

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.  And guess what? We are ordering some RRKC visors by BOCO with Miles on them :) Stay tuned. 

RRKC Introduces a Group Run Leader, Jennifer Wolf!

 Jennifer Wolf - RRKC Full Time Run Lead

Jennifer Wolf - RRKC Full Time Run Lead

Peeps! We've got NEWS!

As you know, RRKC is supported by a team of volunteers: Howie creates our maps, Allison S. organizes our volunteer schedule, Amy S. fills in occasionally for run lead and Al, Amy S, Erica, Ethan, and Jen are aid station operators. We couldn't do it without their time and commitment and are so thankful to them for all they do! 

In the past year, Coach Amy became increasingly busy opening and operating her physical therapy clinic (CoachAmyPT) juggling triathlon training, coaching runners from all over the state of KS and MO and taking care of her family. Leading Saturday group runs is incredibly rewarding, but something that is increasingly challenging for her to manage on her own. 

So...drum roll please...ENTER a Run Leader: Jennifer Wolf (JJ). JJ is a self described, "crazy mother runner who's relationship with running is often 'complicated.'" She is passionate about running as well as the well being and success of other runners; she has proven her loyalty to RRKC over many years as a volunteer, advisor and runner and has a lot to offer in support of our RRKC peeps. 

This position of Full Time Run Lead is new to RRKC. JJ will make sure that everyone has checked in and has returned from the course safely and will come hunt you down if you don't! She will run with the group when her body lets her and probably take a few photos as she is an amateur photographer and videographer. 

So what is Coach Amy doing for RRKC? She is still operating RRKC behind the scenes, blogging, leading speed sessions, developing training plans and coaching. She will still be at the majority of group runs and will fill in for JJ as needed. 

This Saturday, June 16th, is JJ's first day as Run Lead so welcome her, high five her, smile and LISTEN to her. 

As always, your safety, success and happiness road running is of utmost importance to us. If you have any questions or concerns, please email Coach Amy at info@roadrunnerskc.com. 

Summer Runnin' is Hot and Sticky but it's Mandatory!

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Fall training starts NOW! Believe it or not, it's time to ramp up if you plan to run a fall race and summer running is mandatory for success in October and November. RRKC summer runs start THIS weekend, June 9th. Details will be in Events once Howie, our map expert, is done creating some new routes from the CoachAmyPT clinic, our start location for June. Registration for group runs is open for June - October. Go HERE

The official group race this fall is Tulsa Route 66. It does sell out, so if you are thinking about it, you may want to take the plunge and register soon. If you are interested in heading up the group trip travel arrangements, let Coach Amy know. We need help! 

We also have a small group heading out to Silver Falls for a trail race. This is a TRAIL race - in every sense of the word TRAIL. The half is a mix of paved and gravel, but the full includes technical back country and creek crossings. Both races have significant steep elevation challenges. 

If you are planning on this race, consider back to back Saturday road and Sunday trail runs. Coach Amy suggests you invest in a pair of trail running shoes and a hydration pack. Note, the marathon distance is not open to walkers and has a seven hour and 30 minute time limit. Expect that you will run about two to three minutes per mile slower on trail v.s. road. If this is your first trail race, plan on doing a shorter distance 10K or 10 mile trail race this summer as part of your training. The Summer Run Toto Run is a great one!

If you are planning on Silver Falls, please let Coach Amy know.