Checked multiple weather sources and our windchill is OK! Bundle up and see you there at 7:00!
The map for this Saturday is finally up! Go to Events on the website to check it out. The forecast is calling for an effective temperature below zero. Please stay tuned to the website in the morning. We will post an update at 6:00 AM. If the run is on, be sure to dress for the weather - make sure all skin is covered, head is covered, two layers of gloves, wear layers and wind resistant top and gloves. Hopefully we see you tomorrow!
Temps are cold but good! See you at 7!
The forecast for our run in the morning is an effective temperature ranging from -7 to 0 degrees. If we are below 0 at 5:55 in the morning, I will cancel the RRKC group run. We will post by 6:05 AM Please check back here in the morning before you head out.
January is here and so too is the critical winter training season for spring races. In order for success, you must start now. You will thank yourself in April when you are on the starting line!
It's really hard to get out there with the temps so frigid. And that wind! But RRKC has your back. Misery loves company and there is no better group of peeps than those at RRKC to hold you accountable despite the cold.
Here is your Winter Training Checklist:
- Join RRKC Saturday group runs. To register, go HERE.
- Determine your goals and develop your training plan.
- Incorporate run specific strengthening.
- Learn how to dress for winter running success.
Registration for RRKC winter group runs is OPEN! For details on the January runs, go to our EVENTS page.
Need Coach Amy to help you with a personalized training plan? Go HERE to register for a plan. Two weeks lead time is usually needed to create a custom plan. Choose the months between now and your race. As soon as you complete the registration process, contact Coach Amy: firstname.lastname@example.org.
Phoenix Winter II Strength Training begins Tuesday Jan. 2nd. Class is SOLD OUT. A wait list is available at email@example.com if you are interested. If you would like a home program to work on your specific weaknesses, we recommend a 1:1 physical therapy session with Coach Amy. Go to coachamypt.com to schedule an appointment. These are held at the CoachAmyPT clinic.
Cold Weather Running
Remember, RRKC does not hold group runs if the effective temperature is below 0 degrees, course conditions are icy or visibility is poor due to excessive snowfall. If weather is inclement, stay tuned to the website. If we have to cancel a run, we usually try to post an hour prior to the start of a run when possible.
For information on how to dress properly for winter running check out our post: Dressing for Winter Running Success.
Training for 2018 spring races starts in less than a month! This means that if you need a personalized training plan specifically designed for your current fitness level and goals, it is time to contact Coach Amy so that you have your plan in time to begin January 1st.
Spots are limited. Because of the dynamic nature of the individualized training plans and ongoing communication with each runner throughout the training season, Coach Amy only works with a small group of athletes.
- Choose your spring race(s) and create goals.
- Purchase training plan for all months January through to and include your race month HERE. Your plan will include a recovery schedule e.g. Rock the Parkway - purchase 4 mo. of plan Jan - April.
- After you have purchased your plan, email Coach Amy firstname.lastname@example.org with dates of your races(s) and your personal goals for the season. These don't need to be finite - they are tweakable and Coach Amy will help you refine them.
You asked for us to extend this popular class through the winter and you got it! Phoenix Winter II starts Tuesday Jan. 2, 2018. It consists of eight weeks of endurance sport specific strengthening for your off season development. Taught by physical therapist and running coach, Amy Parkerson-Mitchell. Great for runners, cyclists and triathletes!
There is limited space and only 6 spots left. To register go HERE. If it sells out, let us know at email@example.com and we will put you on our waitlist!
Must be age 18 yrs. or older. Class size is limited. This is an intermediate to advanced level class. Not recommended for beginners.
RRKC is going to Melody's new stomping grounds in Fort Collins CO this May for the Colorado Half and Full marathon! The race is May 6th. Details and registration for the race HERE. Coach Amy will not be attending this one due to a family wedding. RRKC long group runs will be organized around training for this race as well as several local spring races. RRKC speed workouts will address strength and technique needed for running downhill as both courses are a net downhill. If you would like a personalized training program for this race, you should contact Coach Amy ASAP at firstname.lastname@example.org.
Yay!!! Thank you to Mo and Jen! They have offered to lead some FREE (bare bones) 10 mile RRKC group runs from First Watch at 95th and Metcalf in December at 7:00 AM. Dates below.
Please be aware there will be no coaching, no sign in sheet and no aid stations at home base. Bring your own sport drink or water for before/after the run. The run leads will be there at the start, but they may not be able to stay for all runners to finish.
RSVP the run lead at least one day in advance of a run so they can print off a map for you and notify you if a run is cancelled. Runs will not be held if conditions are icy, there is excessive snow, or an effective temp below 0 degrees.
We NEED volunteers to put out a gallon jug of water and some cups at mile 2 and 4. Please email the run lead ASAP if you are able to help on that day.
Dec 2: RSVP to email@example.com
Dec 9th and 16th: RSVP to firstname.lastname@example.org
Dec 30th: RSVP to email@example.com
We loved Karlee so much we are bringing her back!
Take care of yourself during the off-season with a little active recovery through yoga! Registered dietitian and yoga teacher, Karlee Golightly, will lead three 60-minute classes to help you restore and prepare for your upcoming season. Each class in this 3-week series will promote flexibility, relaxation, and functionality of movement in your sport. While no class will be exactly the same, each will focus on your tight spots through the hips, low back, and shoulders. Space is limited!
Mondays at 6:00 PM Nov. 27th, Dec 4th and 11th at CoachAmyPT clinic.
Registration is required. Go HERE.
We have one more official group run in 2017 this Saturday. See Events page for more details.
But what's going on in December?
There will not be any official RRKC group runs in December. HOWEVER, we are looking for a volunteer(s) to organize a few "unofficial" December group runs. There are 5 potential Saturdays up for grabs. We will supply volunteers with a copy of a few different 10-mile course maps starting from First Watch at 95th and Metcalf.
- announce on FB Group Page and email blast to interested peeps: Date, Start Time and Finish Time for the run.
- collect RSVP's for the run by email
- copy maps and bring to run
- organize a few peeps to put out a gallon water jug and some cups at mile 2 and at mile 4. (runners should bring sport drink/water bottle for after the run).
If you are interested in taking on a Saturday in December, email CoachAmy firstname.lastname@example.org.
Other RRKC events 2017: Run Lit, Active Recovery Yoga and Phoenix Rising classes at CoachAmyPT. We will back in full force with group long runs in January of 2018!
Sweatshirts are IN. You can pick your order up on Saturday morning at the run or Sunday at the yoga workshop. OR if you are seeing Coach Amy for PT next week, we will have them at the clinic. Bring your moola if you haven't yet paid.
It's that wonderful time of year for cool, crisp morning runs with your friends. Recover from fall races and work up that base mileage so you can layer on distance for your spring half and full in January.
All of our November runs are 10-mile courses starting from CoachAmyPT's clinic. For details on each run check out Events Page. Go HERE to register. Please note, there is no organized run on Nov. 25th due to Thanksgiving holiday.
Personalized training is available this winter if you need a bridge plan to spring or have race goals for winter. Go HERE to register. e-mail if you have questions email@example.com.
Also going on in November: Yoga Workshop and Phoenix Winter Session I. There is a wait list for the Phoenix Winter I class and we are still attempting to fill a second class (need at least 2 more on the list). If interested the start time for the second class will be directly after the first class at 7:00 PM. Please email firstname.lastname@example.org if committed.
Don't miss out! CoachAmyPT is hosting a yoga workshop for athletes! Details are on our EVENTS page. Space is limited to 20 athletes so if you are interested head over to the details quick and register ASAP. We hope all our RRKC athletes can make it.
Our Phoenix class sold out fast! A wait list is forming for those who didn't get in. The same class will be offered from 7-8:00 PM Tue. nights Nov 14-Dec 19. If the list is long enough we will hold the second hour! email CoachAmyPT at email@example.com if you are committed to the second class offering.
Congrats to all our runners this weekend! Wow! JJ returned to racing after an ACL tear with a 5K, Greg and Robyn finished the KC 10K. Mo and Jeff completed a very hilly KC half and Tyler a training half in Great Bend as well as our two ladies who finished their first full at KC: Christina and Sarah! Whether you are still training or recovering from a race, we hope you can join us for our long run and breakfast this weekend. Go to EVENTS for details.