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!

When Will RRKC Group Runs Return?

We are looking forward to the day we can get together with our Roadrunners of Kansas City friends for an “in person” group run. It’s tough to say what the magic date will be as county guidelines and recommendations change weekly. Since most of our routes travel through Johnson County, we will be using the Shawnee Mission School District resource site for gating criteria to determine what type of run we can offer throughout the remainder of the year.

Following is an explanation of the RRKC run event that will be offered during each of the color coded phases of the SMSD plan.

GREEN:

We will return to official group runs with social distancing, printed maps and full aid stations!

YELLOW:

We will offer unofficial group meet ups. These runs are free with a recommended start time and location, but don’t include a run lead or support. Digital course maps will include opportunities for water bottle fill ups and bathroom stops, but no official water stops or aid stations. The objective is to see fellow runners on the course so as not to feel so “alone” during long runs. Athletes are not encouraged to run in a group.

RED/BLACK:

We will continue to offer virtual runs with fun activities like scavenger hunts etc. to encourage communal support and entertainment while you run.

Today in Johnson County (8/20/20) we have 7.5% positive COVID-19 cases but a 14 day history of inclining cases, which puts us in the RED zone (link in button below). So this weekend, we will wrap up our Scavenger Hunt Route #3 and we’ll keep you posted on the plan for next week. Enjoy the beautiful weather this weekend, and we can’t wait to see your social media pics to select the course winner.

Scavenger Hunt Running Route #3: Starts August 15th

We’re on a roll and we’re looking forward to our virtual Scavenger Hunt #3 beginning this Saturday. This one courtesy of Jen Katheiser. Our 10 mile loop links Shawnee Mission Park to Black Hoof Park and it’s like no other! There are 4 targeted “finds” along the way, lots of scenery and several hills for a fun challenge.

There is a water fountain to refill your water bottle and a porta-potty stop at the parking lot and shelter next to 87th Lane and Woodland Rd. The Fountain and porta-potty are around mile 2 on the way out (and mile 8.5 on the way back).

The first runner to post selfies with all of the landmarks gets to create the next scavenger hunt. You have between August 15th and August 29th to complete your hunt. 

Start: Shawnee Mission Park Archery Range

Distance: 10 miles

Date: August 15th- August 29th

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:

Start - You know you’re on “target“ when you spot this place at the top of SMP dam hill.

Mile 3.75 -  Stroll down through the trails and up and across a big hill, you’ll find a well designed structure holding back the waters of beautiful Lake Lenexa. 

Mile 3.75 - 4.75 - Turn left at the dam and you’ll find this part of the scavenger hunt is where the fun of single track will be what you discover. Take a picture of yourself in the canopy of trees. You may even see a deer!

Mile 7.5 - After wandering through this hilly wooded neighborhood, you will find a welcoming red structure. Be sure to take a picture before you head back down Woodland Rd and back to the start of the course.

We can’t wait to see you in person again some day soon! Stay tuned for more information on the gating criteria that we will follow to determine when we will resume to “in person” group runs.  Thanks for your patience, stay healthy, and have FUN!

Not Feeling Like a “Real” Runner?

Helene Slinker

“Running is the action of moving in such a manner that for an instant during the gait cycle both feet are off the ground at the same time. Runners are people who do this action regardless of their shape, size or speed. ”

— Coach Amy

When you think of a runner, what do you imagine? Do you imagine an Olympic marathoner, the sweaty athletic guy from the Nike ad, or the super in-shape mom that runs through your neighborhood? Or, do you picture yourself? Photos, articles and video clips in product ads, magazines and social media typically don’t reflect the diversity nor the majority of runners participating in the sport. Sadly, this can discourage runners who don’t identify with this “ideal” fast, lanky, super-fit image. They feel like they are not a “real” runner.

Helene Slinker, new to the sport of running, reached out to Coach Amy because she felt like she was not a “real” runner and was losing her motivation to continue. Helene agreed to share her story in our interview in the hopes that it will help others who feel the same way.

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Beginning runners, or runners who train and compete at a slower pace than advanced runners, have shared that they often feel intimidated and demotivated by running apps and magazines, run groups, and advertisements. How did you overcome this feeling to embrace running as your sport.

In my mind, I've always had a certain picture of what a runner looks like, and that picture has never looked like me. I've always thought that to be a "real runner", you have to be "good" at running, and to me "good" meant that you had to be fast. As I was building stamina as a brand-new runner, I had mostly avoided timing myself until one day I randomly used a pacing app while I was running. My pace surprised me in a bad way. I felt demotivated, like I was slow beyond repair. I talked to Coach Amy who quickly got those thoughts out of my head. She sent me the results of a few local races and showed me just how many people were running the same pace as me. Often, we only hear about the winners... but the majority of runners aren't out winning every race they're in.Realizing that people really do run races at all speeds made me feel better.

What motivated or interested you in taking up running in the first place? 

After graduating college, I knew I needed to make a change in my lifestyle. I had been working and studying so much that I neglected exercise almost entirely. Graduation brought me more time and I invested that time into exercise again. I had been a swimmer in high school, so I considered swimming again, but I changed my mind since access to a pool can get difficult. Running popped into my mind. All I would need was a pair of shoes and pavement. It would've been way too easy to make excuses for why I couldn't get to the pool... but it was really hard to make excuses for why I couldn't step outside.

What techniques or training plans did you use to build longevity, mileage, and stamina?

I had no idea of where to begin, so I downloaded a 5k training app. The app used a run/walk approach to building stamina. The first day of the program called for me to start by running 60 seconds, and then walking for 90 seconds, and then repeating for a total of 30 minutes. At first I thought that would be too easy, but I was quickly humbled with the realization that it was harder than it sounded. With guided gradual increases in running time and decreases in walking time, I began to build stamina until I no longer needed to walk.

What is your favorite running accomplishment thus far in your training?

The first time I ran 20 minutes without any walking was a big accomplishment for me. The first time I tried to do this, I failed. It was hot, it was hard, and I let my ‘maybe you're not meant for this’ thoughts take over. I gave up at 12 minutes and walked the rest of the way home. I decided to try again a few days later, determined that I would finish it, and I did! It was especially meaningful since I had the bad run a few days before.

How can the running community be more supportive of all types of runners?

I think it's important for coaches and advanced runners to remember that running is running regardless of speed. Someone running a 13-minute mile isn't running any less than someone running a 6-minute mile. When coaches only showcase their fastest runners all the time, it makes people feel like they have to be on a certain level of ‘good enough’ to even start. Everyone starts somewhere, and there is also so much diversity in who a runner is and what a runner looks like. A runner is just someone who is running. There are no other qualifications.

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Helene started running for exercise from scratch, overcame the beginner obstacles and stigmas that were initially a deterrent, and allowed herself to feel proud of her achievements.  

“Great runners are not those who run the fastest, the longest or win races, but those who persevere despite adversity and above all support others in their journey, so in my book, Helene is not only a real runner she is already a great runner!”

— Coach Amy

Personal experiences with running are as unique and different as runners themselves. Despite those differences, most of us need support from family, other runners, and sometimes even a coach for success and to help stay motivated. If you need help, consider hiring a run coach, joining a run group and/or subscribing to running blogs that are friendly to all types of runners. Sometimes you have to shop around to find the right fit, but there are many out there to encourage you along the way either virtually or in person.

Course #2 Virtual Scavenger Hunt Series: Starts August 1st

Our first virtual scavenger hunt run route was received with great enthusiasm. We loved seeing your pics and posts, and sharing in this “stay-cation” experience. Congrats to Jen our official winner of our last scavenger hunt!

This weekend kicks off course #2 created by Mike (our first runner to post a selfie with a landmark on the route). In addition to highlighting some new and old K.C. landmarks, the route is strategically planned with a runner friendly location at clue #3 (half way point for out and back) where runners can fill up their water bottle. Pack your face mask for this run to take advantage.

The first runner to post selfies with all of the landmarks gets to create the next scavenger hunt. You have between August 1st and August 14th to complete your hunt. 

Start: Nall & Johnson Drive

Distance: 12 miles

Date: August 1st- August 14th

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. First landmark is at the start, "Pearl Harbor Memorial Park - an anchor from the USS Arizona.  Take a moment to honor those who lost their lives defending our country.

2. In celebration of the 40th anniversary of Lady Liberty (in 1950), the Boys Scouts of America placed about 200 replicas around the country.  One is on the route and is close to many students at this area high school.  There are 25 different miniature Statues of Liberty across the state of Kansas, we will only ask you to find one of them but wouldn't that be fun!

3. This runner friendly convenience store at the corner of Shawnee Mission Parkway and Santa Fe is always good for a pit stop, and is the unofficial water stop for runners especially during these times.  Don't forget a mask or face covering. 

4. When running on Santa Fe you may have the urge to ride a horse.  Not sure these homeowners would appreciate seeing you on this horse.  Look east before passing 76th street or you may miss this one. 

5. Turn around point is near the carriage house of William B. Stang Jr. in this stunning new park.

6. BONUS: This rustic owl is flying just off the path of your return to the west as he watches for a hole in one. 

We miss seeing you in person! For everyone's safety, we are waiting for area cases to go down and stay down for a bit before we resume live group runs. Thanks for your patience, stay tuned and have FUN!