Kansas City Track Club Newsletter
August  2016

New Date, Saturday October 8th 2016
Kansas City University of Medicine and Biosciences is pleased to serve as Cliff Hanger Run's naming sponsor and host site. The race will start and finish on KCU's campus. After the race, join in celebrating their centennial year with a neighborhood birthday party beginning at 11am. All race participants and volunteers are welcome and can enjoy a FREE Hamburger, Hot Dog and side lunch. All race participants receive a long sleeve tech shirt and finishers medal. If you are a member of a running club, KCTC most likely has a 15% discount code for you. Email nenglish@kc.rr.com to find out your code (after membership confirmation).
For more information go to CliffHangerRun.com



Sign up now!
 
Half Marathon training has started but you can still join and be ready for the fall season. The KCTC training group meets on Saturdays at 55th and Brookside at 7am. There is $15 fee for KCTC members. If you are not a member or need to renew, please sign up and then register for the half marathon training.
    
 
Kansas City Track Club's Cliff Hanger Run provides free entries, running shoes and incentives to kids who would otherwise not have a running opportunity. Each youth runner completes a training program leading up to Cliff Hanger Run and race day is their celebration. The youth runner you sponsor receives an entry that includes the 5k race, shirt, medal, meal, goodie bag and transportation to and from the race. You will receive a Kansas City Track Club logo item, at packet pickup for your donation.   
Youth Program Sponsorship
  

do it run or


The KCTC
Aid Station
needs your help!

Join us race morning to have lots of fun and keep the runners hydrated. All volunteers will receive
an event T-shirt, KCTC logo swag, automatic entry for prize give-aways, and free food and drinks  at the Finish Line Festival.  Open the link below, and follow the directions. 

  1. Visit: https://mysportkc.org/Register/?event=3795
  2. Complete Participant Information  Under Category, Click Aid Station. 
  3. Fill in all necessary Questions,  Under Aid Station, select: KC Track Club.
  4. Make sure to Click Complete Registration (No Payment Due.)
  5. You will receive an automatic reply to confirm        volunteer  registration  If you do not receive a   
     confirmation or if you have any questions email volunteer@kcmarathon.org .  

KCTC Logo
Intervals and Speed Training

Sponsored by KCTC and RUN816

When: Every Tuesday at 5:30am
Every Wednesday at 6:30pm

Where: Shawnee Mission East H.S. Track

Tuesdays: Want to run faster, at a consistent pace or just look like a gazelle as you run the streets of Kansas City? Meet Coach Gerry Hernandez for this early morning session before you go to work. Bring your own water bottles.  

Wednesdays: Do a 2 mile warm-up prior to starting the workout. The warm-up starts at 6:30pm. Follow the workout with a 1 - 2 mile cool down. We rotate thru one of three different workouts each week.

  1. Speed and Economy: 400 meter repeats with 400 meter recoveries. Purpose: promote running efficiency (lowers amount of oxygen required to run at any given pace) and improve leg turnover.
  2. VO2 Max: 800 and 1200 meter repeats  with 400 meter recoveries to improve the amount of oxygen your body transports per unit of blood.
  3. Tempo Run: 20 minute steady run at at prescribed pace to improve your ability to cope with lactic acid build up.
These sessions are FREE and for KCTC members only. 
To become a member click here.
 
do it run or
In This Issue
Cliff Hanger
Half Marathon Training
Youth Sponsorship
KCTC Aid Station
Intervals
 
Wednesday Night Rerun Sept 7th

Loose Park Pavillion 
51st and Wornall
6pm

KCTC will celebrate the 35 year history of  WNRs plus 40 year history of KCTC and 25 year history of the Trolley Trail!  We are joining forces with KC Transit Authority to make it a  great night! Bring your usual  side dish to go with Waldo's Pizza.  You are sure to have a great time on our Poker run tonight and celebration of three big milestones. Plenty of lawn games, fun and prizes to be had for everyone!
Wednesday
Night Run
 
 Join KCTC for a great social get together every week at a different location. We run distances from 3  to 10 miles with a potluck supper to follow.  We'd love for you join us!

August 10 - Mr Ironman
August 17 -  Joel Grimmett
August 24 - Jerry Cullen
August 31 - Mary Young

 

WNR's start at 6:00 PM 
Please bring a side dish!
KCTC Membership
Are you a member of the KC Track Club yet? If not, you're missing out! Here are some great benefits to being a member of KCTC!

*Free KCTC logo running shirts when you sign up or renew
*20% discount at Run 816
* 15% discount at Garry
  Gribbles Running Sports
  Stores
15% discount at Fleet Feet
* 10% discount at Cycle City   Bike and Running Company
* Newsletter and Race 
  Announcements
* Participate and Win awards in the Race KC Series
* Participate in KCTC Max      racing team
* Free intervals sessions
* Free Runs and Social
  Events throughout the year
* Free running clinics
* Awesome Training Programs
* Other great freebies and
  discounts
 
Weekly Group Runs  
 
Looking for ways to stay motivated? Want someone to run with but don't want to drive all the way across town? Be sure to visit our  Group Runs page for a listing of weekly runs all across the Metro area! 

There are new leaders for Monday Night Run! Jennifer Ristau and Dana Chatlin will meet you every Monday behind the Brooksider starting 8/15 at 6pm for a run along the Trolley Trail. Like the MNR Facebook page.
Looking for your next race?
 
As racing season continues, be sure to check out the Kansas City Track Club race calendar for a complete listing of local events! Feel free to submit a race to our calendar as well if you don't see yours listed. Our calendar can be viewed as a list or a monthly calendar so click on whichever view you prefer
Want More KCTC?
 
Join the club at www.kctrack.org

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