How to Set Your 2021 Running Goals in the Face of the Unknown

A new year and new beginnings lift our spirits as we dream of possibilities … and races … for the year ahead. Many race-inspired distance runners are finding the unknown challenging as they set 2021 goals. It can be difficult to depend on races for motivation when many races are canceled, postponed, or modified. Coach Amy predicts that racing will resemble what we are used to this coming fall after vaccines are readily available.

This past year reminded us how much is out of our control, including race planning. The key to goal-setting is to focus on what we can control. Consider these tips as you set goals for 2021:

• Split a larger goal into several small, achievable steps rather than focusing on only the end goal.

• Be flexible.

• Find ways to hold yourself accountable.

Split Large Goals into Smaller Steps

Goals can be very powerful if the path to achieving them keeps us feeling motivated rather than defeated. Lofty goals drive us at first, but sometimes when that first setback occurs, we give up rather than continuing along the path.

Breaking down a larger end goal into smaller steps helps. The success we feel in accomplishing each smaller step provides the drive to continue along the path toward that end goal and makes us less likely to give up when there are setbacks.

Let’s consider Sarah, a runner who is training for her first half-marathon in 2021. She can break down the half-marathon goal into small achievable tasks such as the ones listed below.

• Increase run days from 3 days per week to 4 days per week.

• Improve form and efficiency.

• Work on flexibility and strength by adding dynamic warm-ups and cross-training to her routine.

• Run a 5K or 10K race or participate in a virtual race for charity like Roadrunners of Kansas City’s month-long Miles for Charity coming in February. Details TBA.

• Seek PT treatment for that nagging “niggle” that cropped up this past year.

If Sarah is unable to run the half marathon race due to cancelation or any other reason, she can still feel successful and proud because she accomplished tasks that not only help her achieve her end goal but are also achievements in and of themselves.

Be Flexible

Our health and well-being are two of the dominant factors that drive our quality of life. Achieving your goals this winter will give you the boost you need to commit to improving your overall health and wellness for the rest of the year. If you have a bad day, don’t meet your goal one week, or things crop up that you didn’t plan for, be flexible, and don’t give up. Get a fresh start or slightly revise your goal or timeline, and give yourself credit for how far you’ve come.

Find Ways to Hold Yourself Accountable

It’s easier to achieve your goals when you hold yourself accountable, especially when you include a supportive community. Here are some helpful ways to keep true to your goals:

• Write down your goals in a log or personal journal.

• Vocalize your goals to others. Many have found posting on social media like Facebook and Instagram is helpful.

• Find enjoyment, camaraderie, and accountability with a running group like Roadrunners of Kansas City.

• Hire a running coach.

Being a part of a community brings us joy and helps us achieve our goals. We are proud to include you in our community.

If you’re interested in community support and camaraderie while achieving something new this winter, join Roadrunners of Kansas City for our Saturday “Run with Distance” runs or consider signing up for the Roadrunners of Kansas City (RRKC) month-long “Miles for Charity” challenge. Subscribe to our blog or follow our social media to learn more as details become available. And in the meantime, you might want to sport a warm cozy RRKC hoodie.

As we leave 2020 behind, we take with us a reminder to accept what we cannot control and lean into what we can, like goal setting for 2021. Whether they are few or many, inspirational or routine, daily life or race-related, we look forward to hearing about your goals for 2021 and would love to be a part of helping you to achieve them, one step at a time.

"Miles Masked Up" Hoodie

Miles is masking up and making his public debut on a super-soft fleece hoodie available for a limited time. Stay cozy pre-run or post-run this winter in this red, unisex, fleece hoodie.

This iconic hoodie will be shipped right to your doorstep. Available in sizes Adult Small- Adult XXL. Sizes are “true to fit,” and the cotton/poly blend prevents shrinking. For maximum roominess or the oversized look, we recommend ordering a size up.

Speaking of sizes, it is Important to Note: On the order form, in the section titled “Notes to Business,” enter your full shipping address and the size(s) of your sweatshirt(s). Price includes taxes and shipping.

The “Masked Miles” hoodie is a fun way to show your affiliation with your favorite sport and your favorite run club, all in one.

Order now through January 7th by clicking on the link below.

Course #6 Scavenger Hunt Series

Scavenger hunts are baaaack! Our sixth scavenger hunt was created by Pat Ross and inspired by Melody’s RRKC Char Bar run. This hunt starts from midtown, runs through the heart of downtown to the City Market.  If you are Running with Distance at RRKC in January, this is our planned course for the January 9th run. If you are not running with us on January 9th and intend to do this on your own, we recommend you do it early on a weekend or on a holiday due to traffic.  This is a 5.18 mile out and back (10.36 mile run). There are 4 clues/finds on this route.  You have until January 30th to complete the hunt.

This route has an option to be shortened by 2-4 miles.  All you need to do is hop on the street car!  The street car route is 2 miles so you can board at Union Station and take it to the City Market (3rd & Grand) or vice versa (don’t forget your mask).  You will have to get to the end of the route to get the final item on the hunt!

Start: Old Westport Shopping Center (park near the covered wagon)

Distance: 10.36 miles 

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. 1At the Start: This wooden sculpture implies these nocturnal birds are missing in Westport. If you ask Allison and Kevin, they will say they have moved further south and are alive, well and somewhat aggressive!  

2. Approximately 1.5 miles: Known as the oldest Irish Business in North America. This Market has  imports from Ireland, oak floors and the aroma of freshly-baked goods.  If you find this place between 11am-4pm on Thur, Fri, Sat you can get a pint at their walk up window.

3. Approximately 3.5 miles: This historic hotel turn condo was built about 100 years ago.  It was purchased in 1924 and used by Thomas J. Pendergast, boss of the Democratic Machine in Kansas City, until the late 1930’s.  The old sign is still on the front of this 5 story brick building.

4. At the turnaround (5.18 miles):  The northern terminus of The Town of Kansas Bridge is the original birthplace of the city.  On the banks of the Missouri River is the footprint of the old Municipal Wharf. The fence on the overlook has many of these items intended secure a relationship of love.

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.