Hello Runners!

After running the practice run Saturday, you know what we are in for and I know you all can do this. You have trained very hard and I am very proud of all of you. You hit those hills like they are nothing and keep going.

Our run on Saturday has a lot of hills included - No worries you can do it. We will be leaving the gym at 5:45 am (just 2 more long runs left!) The following is the link and directions. Please look over carefully so we all know where we are going :)

http://www.runingmap.com/?id=318514

Here we go!
Leave the gym going right to the Korean War Park - bound up the steps and cross over Boston Street to S.Elwood
S. Elwood to E Pratt (Park Corner)
Left on E Pratt
E Pratt to S Linwood
Right on S Linwood
Linwood to Baltimore
Left on Baltimore
Baltimore to Patterson Ave
Left on Patterson
Patterson to Eastern
Right on Eastern
Eastern to Washington
Right on Washington
Washington to Baltimore
Left on Baltimore
Baltimore to Wolfe
Left on Wolfe
Wolfe to Eastern
right on Eastern
follow Eastern all the way to the Inner Harbor around the Inner Harbor to the Rusty Scupper
Go past the Rusty Scupper on the promenade - follow all the way to the end and up the ramp to the left. You will see a big Tower (Harborview condos) Run past the tower up to Key Highway - Turn left on Key Highway
Follow Key Highway to Webster
Right on Webster to Fort Ave
Right on Fort Ave to Light Street
Right on Light Street - follow Light Street all the way around the Inner Harbor to the World Trade towers along Pratt to the Parking Garage
Right after parking garage to the Marriott - turning left at the Marriott onto Aliceanna Street - follow Aliceanna to Broadway
Left on Broadway to Pratt
Right on Pratt to Patterson Ave
Patterson to Eastern
Left on Eastern to S Lakewood
Right on S Lakewood to Boston Street - cross over Boston to gym.
Whew!

Please make sure you hydrate - START TODAY! and get plenty of rest
Happy Running!

Goor Read from Runner's World

Against the Wall
How to avoid hitting the notorious roadblock—and strategies for coping if you do.
By Nancy Averett
Image by CJ Burton
From the April 2011 issue of Runner's World

You're in the middle of a run when things start to fall apart. Your legs feel like concrete, your breathing grows labored, your strides turn into a shuffle. Negative thoughts flood your mind, and the urge to quit becomes overwhelming. Unfortunately, if you run long enough, you're bound to experience this some day.

So what can you do about it? Matt Buman, Ph.D., a research fellow at Stanford School of Medicine, wanted to examine the specific physical and psychological reasons recreational runners hit the so-called "wall"—and more importantly, how they cope and recover from the setback. Of the 315 marathoners he surveyed, 43 percent had hit the wall in a recent race. Although Buman's study focused on marathoners, the insights he collected can be helpful to any runner who hits a rough patch. With these specific, proven strategies, you can bounce back from the most common midrun meltdowns and finish strong.


You have a dry mouth, feel weak, and fall off pace.
THE FIX
If you're out on a run of 75 minutes or less and you start to feel thirsty and sluggish, you're probably experiencing mild dehydration. The remedy is simple: Drink water or a sports drink. If, however, you're on a longer run and, in addition to thirst, your legs feel heavy and your energy is waning, you may be running out of fuel. You may need carbohydrates—a sports drink, a gel, Gummi Bears—that your body can then convert into glucose to fire your muscles. "On a long run, you'll feel better if you start fueling before the onset of fatigue," says Janet Hamilton, an exercise physiologist and running coach in Atlanta, who recommends ingesting carbs every 45 to 60 minutes. "But if you're running at higher intensity than normal, you may burn through your glycogen stores faster." Also, keep in mind if you haven't been fueling properly and you are well into your run, you won't be able to undo the damage even if you chug 16 ounces of Gatorade. That's because your body has to convert the carbohydrates into simple sugars before they can fuel your muscles.


You're overwhelmed by all the miles you have to cover.
THE FIX
"A lot of runners need to tune out for a while and focus on something else," Hamilton says. Count the number of trees along your route, conjugate Spanish verbs, or fantasize about a postrun feast. "The runners in our study did all kinds of things from counting backward from 100 to making grocery lists in their heads," Buman says. Both he and Hamilton caution to not tune out so much that you forget to occasionally check in with your body. "It's important to focus on their physical well-being, by asking, When was the last time I hydrated? Am I holding my shoulders right?" she says.


Your hamstrings, quads, or calves hurt.
THE FIX
If you're pushing yourself hard, it's not unusual to feel muscle soreness in your hamstrings, quads, calves, or even upper body. "You should expect that toward the end of an intense race or workout," says Tom McGlynn, a three-time qualifier for the Olympic Marathon Trials and founder of Focus-N-Fly, an online coaching service. But if the pain is severe, slow your pace and assess yourself. "Walking or stretching might help ease the pain, so you can continue on," he says.

You start telling yourself This is impossible.
THE FIX
If you anticipate you'll reach a point during a long run or race when you can't fight these negative voices alone, consider doing what some of the runners in Buman's study did—recruit a running partner who can do the fighting for you. You don't need to have someone with you from start to finish. Luis Manzo, Ph.D., a sports psychologist and running coach in New York City, suggests asking someone to jump in with you at a point in the run where you anticipate a struggle. "It can be a psychological booster shot when you need it," he says. If you're in the middle of a race with no buddy, Manzo recommends turning to the crowd for support. Interacting with people on the sidelines, even in subtle ways, releases endorphins. "One runner I worked with blew kisses as she ran by," Manzo says. "You could also try a quick thumbs-up."


The end is near, but you're exhausted and ready to stop.
THE FIX
McGlynn says to imagine grabbing a cup and scooping up the last bit of energy buried deep down inside. "You may feel like garbage," he says, but tell yourself, I've trained for this. I'm an athlete. I'm going to reach down, grab that last cup, and I'll get through this." Manzo tells clients to imagine strings on each arm and to visualize that with each arm swing, they are pulling themselves closer to the finish. "The whole idea is to keep your arms in motion because your legs will follow," he says. You can also break up the remainder of the run into segments. Hamilton recommends just taking your run mile by mile or even traffic light by traffic light. "I call those continuous negotiation runs," she says. "You put one foot in front of the other and tell yourself just make it to the next lamp post."


FEEL BETTER: Banish prerun negative thinking: Study participants who said that they expected to hit the wall were three times more likely to do so.


Call It a Day
Pay heed to these signs that you should end your run

YOU FEEL SERIOUS JOINT PAIN
Aches in the hamstrings, quads, and calves are generally okay as long as they happen toward the end of a long run or race. "If you're hurting in those places early on, you should stop," Tom McGlynn says. "But acute pain in your knee joint, ankle, or hip—even early in a race—warrants stopping."

YOU FEEL EXTREMELY FATIGUED—AND YOU JUST STARTED
Runners who hit the wall early in a run or race are probably not adequately prepared or could be dealing with another medical issue that calls for rest, Matt Buman says.

YOU FEEL CHEST PAIN AND SHORT OF BREATH
Cardiac problems while running should never be ignored. "You should stop and get checked immediately," Luis Manzo says.

YOU FEEL SEVERELY DEHYDRATED
On an extremely hot or humid day, it can be a challenge to take in enough fluids to replace those you are sweating out, Janet Hamilton says. "If you've been downing fluids and you still feel lousy, stop," she says

Saturday - Sept 24th - Practice Run

Hello Runners!

Stephanie was kind enough to find the link for the run on Saturday. http://www.thebaltimoremarathon.com/Assets/2011+Training+run+10+mile+map.pdf

I will print them off for you and leave at the front desk if you need one.

We will be leaving the gym at 6:30am - Yep - we get to sleep in! We will walk to the corner of Linwood and Eastern (southside) down from the school. From there we will walk to the park and sign the liability forms. Last year they did not have enough Porta-johns - so make sure you "go" before you leave :)

Make sure you hydrate from now on and get a good nights rest!

I am so proud of all of you! You have improved so much! Keep up the hard work - it will pay off I guarantee it :)



Happy Running

Ang

Hello Runners!

I hope you all have had a great week! Saturday is going to be a beautiful morning to run - The crisp coolness of fall is in the air!

We will be meeting at the gym at 5:45am - this will get us a good head start on the morning!

We will leave the gym going the same route towards the War Memorial Park up the Stairs to Boston Street crossing over to S. Elwood
S. Elwood to E.Pratt (turning left towards Linwood) I do not like us running straight to Baltimore
E.Pratt to Linwood
Right on Linwood
Linwood to Baltimore Street
Left on Baltimore - WHAT HILL?! OH THAT EASY HILL!!!:)
Baltimore to Wolfe
Left on Wolfe
Wolfe to Eastern
Right on Eastern
Eastern all the way to the Harbour - Around the Harbour to the Rusty Scupper
Turn around at the Rusty Scupper follow harbour back to Pratt
Turn Right at the Parking Garage toward the Marriott
Left to the Water Fountain (that is Aliceanna)
Aliceanna to Broadway
Left on Broadway to Pratt
Right on Pratt
Follow Pratt to Patterson Park ave (dead ends at the park)
Right on Patterson to Eastern
Left on Eastern
Eastern to Linwood
Right on Linwood all the way to water and gym

YOU CAN DO IT!
SEE YOU BRIGHT AND EARLY!

Happy Running!






http://www.mapmyrun.com/routes/view/50799256

Sept 15th Thursday Run

Hello Runners!

Yep - Gotta hit those hills again!

I wil be leaving the gym at 6am I hope to see you there!

Here is the link for the run: - is a google map!

http://www.mapmyrun.com/routes/view/49538446

Leave the gym turning right going to the War Memorial
left up the stairs to Boston -
Cross over to S. Elwood
S. Elwood to Baltimore Street
Left Baltimore Street to Wolfe Street
Left on Wolfe Street to Pratt Street
Left on Pratt Street up Patterson Ave - (dead ends at the park)
Right on Patterson Ave to Eastern
left on Eastern
Eastern to S. Linwood
Right on S. Linwood - follow Linwood all the way to water to gym.

Happy Running!
Posted by Angie at 7:23 AM

Hill Training - this article was taken from Runners World Magazine - a good read!

If you happen to live in a landscape dotted with tors, pikes and braes, then won’t have much choice about mastering the art of hill running. In fact, your perception of running up – and down – hills is likely to be different from that shared by the majority of the running population.
That would be that hills are the enemy. They’re an obstacle, standing in the way of fast times, a burden to be endured, a muscle-sapping, lung-bursting exercise in pain.

Of course most of this is true. Hills are tough and challenging. They break your rhythm, make it harder to run a fast time and put an immense strain on your body.

But hills are good for you and they’re good for your running. Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. In short, hill running will make you a stronger, faster and healthier runner. What’s more, the benefits are relatively quick to take effect. In as little as six weeks of regular hill training you can expect a significant improvement in your muscle power and speed.

Why hill running works
Runners today increasingly understand the importance of combining strength work with regular running. It strengthens tendons and ligaments, reduces the risk of injury and improves overall running form. The problem is that most runners tend to do the majority of their strength-specific work in the gym, through squats, leg extensions or arm and shoulder presses. While these exercises do increase strength and muscular power, they do it in isolation of your running, focusing on individual joints and small sets of muscles.

Hill sessions, in contrast, force the muscles in your hips, legs, ankles and feet to contract in a coordinated fashion while supporting your full body weight, just as they have to during normal running. In addition, on uphill sections your muscles contract more powerfully than usual because they are forced to overcome gravity to move you up the hill. The result is more power, which in turn leads to longer, faster running strides.

Science of hills
Much of the science supporting hill training was carried out in Sweden, initially at the Karolinska Institute. One major study carried out on marathon runners discovered that after 12 weeks of twice-weekly hill sessions, the athletes’ running economy had improved by three per cent. Although the subjects were trained runners, that improvement would still have helped them clip as much as two minutes off a 10-mile time or six minutes off a marathon.

Other research, carried out by Dr Bengt Saltin, discovered that runners who trained on hills have much higher concentrations of aerobic enzymes – the chemicals which allow your muscles to function at high intensity for long periods without fatigue – in their quadriceps muscles than those who did all their running on flat terrain. Heightened aerobic power in your quads gives you improved knee lift while running and also accelerates each leg forward more quickly as you run, which improves your speed.

Those who run on hills have also been shown to be less likely to lose fitness when they take time off from training. And many scientists believe that hill training can improve the elasticity of muscles, tendons and ligaments, allowing these tissues to carry out more work with less effort and fatigue.

Going Up
It is the moment all runners dread. You turn the corner and right in front of you is a big, imposing hill. But don’t wince, focus. Shift gears both mentally and physically and prepare to attack the hill; don’t let it attack you. Running hills well is all about rhythm; if you let the hill break up your rhythm you will slow dramatically. But if you make the proper adjustments and maintain your cadence you’ll make molehills out of the mountains. Here’s how:


■As you start uphill, shorten your stride. Don’t try to maintain the pace you were running on the flat.
■You are aiming for equal effort going up as well as down, not equal pace. Trying to maintain the pace you were running on the flat will leave you exhausted later in the race or session.
■Take ‘baby steps’ if necessary and try to keep the same turnover rhythm that you had on the flat ground.
■Your posture should be upright – don’t lean forward or back – your head, shoulders and back should form a straight line over the feet. Keep your feet low to the ground.
■If your breathing begins to quicken it means that you’re either going too fast, over-striding or bounding too far off the ground as you run.
■Use a light, ankle-flicking push-off with each step, not an explosive motion, which will waste energy. If the hill is long or the gradient increases, keep shortening your stride to maintain a smooth and efficient breathing pattern. If the gradient decreases, extend your stride again. Try to maintain the same steady effort and breathing throughout.
■In a race, or when you’re training on a undulating course, run through the top of the hill. Don’t crest the hill and immediately slow down or pull back on your effort.
■Accelerate gradually into the downhill.
Coming Down
Most runners make one or two obvious mistakes when running downhill. They either sprint, which causes severe muscle soreness later on, or they’re so hesitant to surrender to gravity that they’re constantly braking, which fatigues the quadriceps muscles. The optimum pace is somewhere in between. Try not to let your feet slap on the ground when you are running downhill. Step lightly and don’t reach out with your feet. Slapping can be a sign of weak muscles in the shin area, in which case you need to strengthen them. To help your downhill technique, follow these simple tips:

■Try to visualise gravity pulling you down the hill.
■Try to maintain an upright body posture, keeping your torso perpendicular to the horizontal.
■Keep your feet close to the ground for maximum control, and land lightly.
■As you increase your pace, emphasise quicker turnover rather than longer strides, though your strides can be slightly longer than normal.
■The key to efficient downhill running is to stay in control. When you start, keep your stride slightly shortened and let your turnover increase. When you feel in control, gradually lengthen your stride.
■If you start to run out of control when descending, shorten your stride until you feel you are back in control again.

SATURDAY SEVEN!

Hello Runners!

This has been an incredible week with rain! I hope you all got your run in yesterday by dodging the drops - actually it was refreshing for me, running in the rain is'nt so bad when it is warm outside!

It is hard to believe this is our 4th week into the training program. You all have already improved so much. I can see you pushing yourself and even encouraging eachother. That makes us a great team :)

As you will see we will be adding more hills into our long runs. We need to attack these hills and push ourselves to the top and finish strong. Running hills is essential for our training - you may have a love/hate relationship with them - but I know you will defeat and not be defeated!

We will be leaving the gym Saturday morning 6am sharp.

Link: http://www.runningmap.com/?id=311509

We will leave the gym going towards the War Memorial and up the stairs to Boston street crossing at S.Ellwood
S. Ellwood to Baltimore Street
Left on Baltimore "Beeatch Hill" Street
Baltimore Street to Wolfe
Left on Wolfe
Wolfe to Eastern
Right on Eastern
Follow Eastern all the way to the harbor over bridge around Hard Rock Cafe to Pratt
Follow Pratt pass the parking Garage
Make a right down the little walkway towards the Marriot/Pier Six
go past the Marriott - go around left to the water fountain ( that is Aliceanna)
Aliceanna to Broadway
Left on Broadway
Broadway to Pratt
Right on Pratt
Follow Pratt until it dead ends at the Park
Right on Patterson Ave
Patterson Ave to Eastern
Left on Eastern
Eastern to S Linwood
Right on S Linwood
Follow to the water and gym

Please hydrate all day everyday! Get a good nights rest - and eat a nice healthy meal.

See you bright and early
Happy Running!
Ang

Thursday's Run! Will Be so much FUN!!

Hello Runners!

This route has hills in it - so be prepared. Good work for those who ran stairs! I know how difficult they can be, but you will thank them in the long run :) You will make it up the BEATCH hill with ease now!

Here is the link for the run: - is a google map!

http://www.mapmyrun.com/routes/view/49538446

Leave the gym turning right going to the War Memorial
left up the stairs to Boston -
Cross over to S. Elwood
S. Elwood to Baltimore Street
Left Baltimore Street to Wolfe Street
Left on Wolfe Street to Pratt Street
Left on Pratt Street up Patterson Ave - (dead ends at the park)
Right on Patterson Ave to Eastern
left on Eastern
Eastern to S. Linwood
Right on S. Linwood - follow Linwood all the way to water to gym.

Happy Running!

THIRSTY THURSDAY!

No, not that kind of Thirsty! Hydrate - Thirsty!!! Make sure you drink plenty of water and Gatorade throughout each day! This will help with side aches, leg craps and feeling lethargic.

Thursday's run will be a good quick hill climb and a flat finish! Please communicate with the team for running times. I will be running around 9am after my classes and training sessions. Anyone is welcome to join me :)

Link: http://www.runningmap.com/?id=308710

Leaving the gym to the right towards Korean War Memorial
Turning left at Tindeco (S. Linwood)
Follow S. Linwood to Baltimore Street
Left on Baltimore Street
Baltimore Street........YES YOU CAN MAKE IT TO THE TOP WITHOUT STOPPING!!!!!!
to Washington Street
Left on Washington Street
to Aliceanne
Left on Aliceanne
Aliceanne to Boston
Boston to gym parking lot
Easy 3!

Happy Running!

Motivation!

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. you can say, "I have finished.' There is a lot of satisfaction in that!"

- Fred Lebow, New york City Marathon co-founder.

I am so thrilled that all of you support and motivate each other.

While you are running and feel like you cannot go on, make little goals for yourself. Do not think about how many miles you have left. Make a goal to run to the next block or run to the next stop light. Look up and make these little goals! Think positive. You know you can do it!

We will be running sprints again at the Korean War Memorial Park. Hydrate today!

Happy Running

Ang

HURRICANE IRENE RUN!

Hello Runners!

We will be running tomorrow morning 6:30am! Irene is not due here until the evening so we will be fine! If it is raining we will go - only thing that will stop us is lightening.

Here is the link to our run - 5.21 miles - and yes! we are running the Baltimore Beeatch Hill!

http://www.runningmap.com/?id=307153

We will leave the gym going to Boston Street. to Linwood REMIND ME! LINWOOD!
follow Linwood to Baltimore Street
Left on Baltimore Street
up Baltimore - IT WILL NOT DEFEAT YOU! YOU WILL CONQUER THE HILL!
left on Washington
Washington to Aliceannne
Aliceanne to Water Fountain by the Marriott
go around fountain towards the water (promenade)
Follow the promenade to Fells Point.
all the way back to the gym.

Keep hydrated!
Happy Running!

THREE FOR THURSDAY

Hello Runners!

I am very impressed with all of you! You kicked butt doing sprints! Believe me it will payoff!

I have mapped out a 3.25 route - I am not sure when I will be running, probably mid-morning. I encourage all of you to email each other and get a running partner or partners! Hey just make it a big running party!

Here's the link:
http://www.runningmap.com/?id=306534

Leave the gym-going right towards the Korean War Memorial.
Go up the stairs to Boston Street on S. Elwood.
follow S. Ellwood to Eastern
Left on Eastern
Eastern to Broadway
Left on Broadway
Broadway to Aliceanne
Left on Aliceanne
Aliceanne to Captain Johns Crab Boat
at Captain Johns - go to promenade and follow water to the gym

Easy 3!

Happy Running
Ang

Sprints!

Hello Runners!

We will be doing a series of hill sprints this evening! We will meet at the front desk @ 6:30. Jogging over to the Korean War Memorial Park. It will be an awesome evening to run.

I have your running folders here at the gym - please remind me to give them to you after our run :)

Happy Running

Ang

LET THE RUNNING BEGIN!!

Hello Runners!

I am sure you are more then ready for our 4 mile run tomorrow!

We will meet at the gym 6:30am sharp! Take a look at this link for our map:

http://www.runningmap.com/?id=304144

We will leave the gym making a right out of the door - heading towards the Korean War Memorial Park
Follow the promenade to the parking lot (boat ramp) left, run up steps to Boston Street
Cross Boston on S. Ellwood
follow S Ellwood to Eastern
Left on Eastern
follow Eastern all the way to the Pier Six Bridge -DO NOT CROSS BRIDGE
make a left on promenade going towards the Marriott and Legg Mason building
Make left on Aliceanne (you will go by the water fountain)
follow Aliceanne all the way to Captain James restaurant
Hit the promenade on the water and follow all the way to the gym

Get a good nights rest and eat well!

Happy Running

NO HILLS TUESDAY!

Hello Runners!

We have 4 days left before the big day! We will be running 4 miles today without the hills! You all ran the 11 miles on Saturday with flying colors! You should be so proud. You all look very strong and confident! I know you can do it!

Please keep a nice fast pace today! We will meet at the gym our regular time - 6pm

The following is the link:

http://www.runningmap.com/?id=273133

Happy Running!

Ang

OUR LAST LONG RUN BEFORE THE BIG DAY!

Hello Runners!





Can you believe it? Our last long run - 11 miles! Every single one of you have improved so much in the past 7 weeks! I am so proud of you! The excitement is building, all of you are ready and you will do AWESOME!





Here is link for our run : http://www.runningmap.com/?id=271694





Here we go!


Turn left out of gym down around the water to the corner of Boston and Aliceanne
across Aliceanne to Washington Street (last run on this wicked hill!) for now :)
Washington to Baltimore Street
Left on Baltimore to Wolfe
Left on Wolfe to Eastern Ave
Right on Eastern
Follow Eastern all the way to the Inner Harbour
Around the Inner Harbour towards the Science Center
Left on the promenade by the Science Center towards the Rusty Scupper
Go past the Rusty Scupper follow the promenade along the water in front of the Ritz Carlton and Pier Homes
Before the big Harbour View Tower you will go up a ramp
After the ramp make an immediate right on Pierside Drive/Cross Street
Cross over Key Highway on Cross Street
on top of the hill at stop sign is Riverside Drive
Left on Riverside to Fort Ave
Left on Fort Ave towards Ft. McHenry
Run all the way to the entrance of Ft.McHenry
Turn around at the entrance
Follow Fort all the way back to Light Street
Right on Light Street
Light Street all the way back to the Harbour
Follow the Harbour all the way to Pratt (behind the World Trade Tower) and the old ESPN Zone
Past the Parking Garage
Turn Right at the Walkway going towards the Marriott and Pier Six
******you will turn back on Eastern - before the Marriott!!!! If you run by the Marriott turn back
Left on Eastern and follow Eastern all the way past the Park to Linwood
Right on Linwood to the Water


YOU MADE IT!!

WE ARE TOUGH ENOUGH FOR TEN!

Hello Runners!

I hope you have a had a great week.

We will be running hills and flats Saturday for our 10 miles. You all have trained very hard on hills - do not be intimidated by any hill! You can do it - I know you can!

The following is our route - please look over the course - I have marked on the course (little colored pins) points of interest.

www.runningmap.com/?id=269476

Leaving the gym going left down the promenade
Follow the promenade to the corner of Boston and Aliceanne
Left on Aliceanne -
Go about a block and turn right on Washington Street
Up Washington to Baltimore
Left on Baltimore
Baltimore to Wolfe
Left on Wolfe
Wolfe to Eastern
Right on Eastern
Follow Eastern all the way to the Inner Harbour
Follow Inner Harbour around to the Rusty Scupper
Go past the Rusty Scupper on the Promenade around The Ritz Carlton Condos and the Pierside Condos (along the water )
You will go up a small ramp by the HarbourView Tower (I have it marked on map)
Once you go up ramp turn right on Pierside Drive/Cross Street
Follow Cross Street up the hill to Riverside Drive
Left on Riverside to Fort Avenue
Right on Fort Avenue to Light Street
Right on Light Street to the Inner Harbour
Follow Inner Harbour -up Pratt behind the World Trade Tower Past the old ESPN Zone
Go past the parking garage
Turn Right past the garage going towards the Marriott and Pier Six - that will run into AliceAnne
around the Marriott to Aliceanne towards the water fountain
Aliceanne all the way back to Washington Street
Left on Washington to Baltimore
Right on Baltimore
Baltimore to South Elwood Street
Right on S Elwood Street
Follow S Elwood all the way to Boston Street cross over Boston to KWM Park
Turn right at water and follow to gym

YOU MADE IT!

Please drink plenty of water and Gatorade today and get lots of rest. Try not to drink alcohol ! But you can after this run :)

We will be leaving the gym at 6:45 SHARP!!
Happy Running
Ang

How to Run Hills at Runner's World

Hello Runners!

This article is a must read! I will be posting our Saturday run tomorrow before 1pm
I hope you all have a good run today :)

Happy Running

How to Run Hills at Runner's World

A FINE DAY FOR HILLS!

Hello Runners!

I hope everyone had a great Easter and Weekend!

Saturday was a tough day to run - but we made it :) Everyone pushed through and made the run a success! Way to go everyone - the hard work is paying off.

We will be running hills at Patterson Park today - please drink water and gatorade today to hydrate - it will be a little warm this evening.

I hope to see everyone at the gym 6pm this evening!

Happy Running

SATURDAY'S NINE WILL BE FINE!

Hello Runners!

Cannot believe we are up to 9 miles now! Boy does time fly! I am very impressed with all of you - everyone has improved so much! Keep it up!

We will be leaving Saturday morning @6:30am - gotta get the run in and take advantage of the Easter Weekend!

Leave gym - take right down the water to KWM Park to the steps up to Boston Street
Up South Elwood to Baltimore Street
Left on Baltimore Street - WHAT HILL? We have that baby down!
Baltimore to Patterson Ave -
Left down Patterson to Eastern
Right on Eastern to South Collington
Right on South Collington to Baltimore Street
Left on Baltimore to Washington
Left on Washington - Yep! going down that hill - To Eastern
Right on Eastern -
Follow Easter all the way past President Street to the Inner Harbor.
Follow the water all the way to the Science Center.
Turn around at the Science Center Back
Run behind the Trade Tower along Pratt Past the old ESPN Zone - go past the Parking garage on Right - immediately after the Garage make a right down the brick path heading right towards the Marriot/Aliceanna Street
Left on Aliceanne (Water Fountain) follow Aliceanna to Wolfe Street
Left on Wolfe Street to Baltimore Street
Right on Baltimore Street to Linwood
Right on Linwood to the Water
Follow water to gym!

Link - http://www.runningmap.com/?id=266965

Happy Running!

FIVE FOR THURSDAY!

Hello Runners!

I hope you all have had a good week so far! I hope everyone got their 8 miles in over the weekend!

Natalie, Tim and I hit the hills on Tuesday and boy did we crush them! Way to Go N and T!

We are running 5.4 miles for Thursday now! Please pay attention to the map and try NOT to go over the miles I have posted for each run - we do not want burn out or fatigue before the race!

Here ya go!

Leave the gym going left down the promenade towards the city, follow the promenade all the way to Fells Point to Harbor East (follow the map)

At the Legg Mason/Water Fountain turn right at Aliceanna
Aliceanna to Washington Street
Left on Washington Street (Washington is going to Yelp at us!)
Washington To Baltimore Street
Right on Baltimore Street
Baltimore to Patterson Ave
Right on Patterson Ave
Patterson to Eastern
Left on Eastern
Eastern to Linwood
Right on Linwood
Follow Linwood to water and turn towards the gym!

We will follow this route for the remainder of the training program.

link: http://www.runningmap.com/?id=266567

I will be running 7:30 am if anyone is interested. Please contact each other if you want to run together.

Happy Running
Ang

MOTIVATION! - How to keep going if you feel like you are hitting a wall

About everyone has heard of the "Wall" as in "hitting the wall." And lots of us - in running and in life - have run straight into it! Head On!!

A wall is the point in a race (or life) where you're used up. You're offically done. You feel as if you are draining away into a little puddle on the ground. Your legs dont respond to the word "go" and You vow never, ever to do this again.

Here are some tricks to use if the wall is coming right for you.......

Keep going regardless
Promise yourself that, no matter what, you will press on, even if you are walking, crawling, or puttering. Stay on your feet. Eyes straight ahead. Move.

Don't think
Just go. Do not dwell on how overwelmingly awful you feel. Focus on the cheering crowds, your firiends and family waiting at the finish, the cool water (BEER) the trees.......anything positive.

Try bribery
Tell yourself, "self, when I am done with this I am going to buy you a new spring outfit, a new pair of running shoes, a nice night out on the town, Whatever you want."

Word Watch
Watch the negative words and thoughts. Think instead about all the successes you have had. How about all those hills you conquered? All those long workouts you endured? You are a great person. Relish those thoughts.

Negotiate with yourself
Give yourself permission to simply go to the next water stop, or to the next milestone, or even just the end of the day. Keep repeating that strategy until you see the finish line. Just one more stop sign, I will make it to the next light post any short goal until you hit that finish line.

YOU CAN DO IT! YOU ARE STRONG!

SATURDAY'S RUN! APRIL 16TH

Hi Runners!

Here is Saturday's Run -

Leaving the gym turn right down the water to KWM Park up to Boston Street - cross Boston to S Elwood
S Elwood to Baltimore Street
Left on Baltimore Street
Baltimore to Wolfe
Left on Wolfe
Wolfe to Eastern
Right on Eastern - follow Eastern all the way to the Inner Harbor - follow promenade all the way around the Inner Harbour to the Science Center.
Touch the Science Center - turn and go back to Pratt (behind the World Trade Center past the old ESPN Zone).
Turn right before you get to President Street (going towards the Marriot and Pier Six)

Follow to Legg Mason/Water Fountain
at Fountain go straight down Aliceanna Street to Washington
Turn left on Washington to Baltimore Street
Right on Baltimore to Linwood
Right on Linwood ***********
cross over Boston to gym

******you can also turn right on Patterson Park Ave and left on Eastern to Linwood.

Link:
http://www.runningmap.com/?=263953

Attack the Washington Street Hill! You will NOT let it defeat you - Embrace it!

I will miss you all!
Happy Running

TUESDAY - APRIL 12TH RUN

Good Morning Runners!
I hope everyone had a great weekend.

The weather looks pretty frightful today during our run. If it is raining cats and dogs today - we will be running the stairs. If not - Patterson Park - here we come!

Drink plenty of fluids!

I am very impressed on how everyone is pushing themselves and improving! Keep up the good work! It will pay off!

See you this evening

Ang

FUN DAY FOR A RUN DAY! 7 MILES!

Hello Runners!

We will be running a little over 7 miles - hitting the hills at the beginning and end of our run.

Link : http://www.runningmap.com/?id=262536

We will leave the gym going right - follow the water to KWM park up the stairs to Boston crossing over to S. Elwood.
S. Elwood - to Baltimore Street
Left on Baltimore Street all the way to Wolfe
Left on Wolfe Street to Fleet
Right on Fleet
Follow Fleet all the way to the Coast Guard Ship after Pier Six (I have it flagged with a little red pin on the map)
Turn around and follow water around to the Marriot and Legg Mason Water Fountain.
To Aliceanna
Follow Aliceanne to Washington Street
Left on Washington Street to Baltimore Street
Right on Baltimore Street to Linwood
Right on Linwood
Follow Linwood all the way to Boston - across to water and follow back to gym

This is going to be a great run for all of us! We really need to concentrate on our hills - the course for the Half Marathon is very hilly!!
We can do it!

We will have to leave the gym at 6:30 am - we have a few runners that need to get done early.

Happy Running!

TUESDAY IS FOR STAIRS!

Hello Runners!

I hope you are having a great day!

Tonight we will be running stairs! We will meet at the gym - if the rain stops we will warm up by running around the KWM park and then head for the stairs.

The goal is to push yourself as hard as you can up the stairs. This will improve your strenghth and stamina.

See you Soon!

SATURDAY APRIL 2nd 6 MILE RUN

Hello Runners!

Can you believe we are up to 6 miles already?! I can see everyone improving and getting stronger each run. Now is the time to really start focusing on pushing yourself to get faster. When we run the hills - push up the hill as hard as you can, use your arms and bound up that hill - YOU CAN DO IT!

We will be leaving the gym tomorrow morning no later than 6:15 - everyone please be on time!

Link www.runningmap.com/?id=260127

We will leave the gym turning right following the water, pass the Korean War Park and up the hill to Boston street to S. Ellwood.
S. Ellwood to Park - turning left on Pratt
Pratt to Linwood right on Linwood to Baltimore Street - turn left
Baltimore to the top of hill cross over Patterson Ave to Wolfe
Left on Wolfe to Fleet
Right on Fleet - follow Fleet all the way to the water at harbor east
Turn left at the water by Pier Six/Marriot to Legg Mason
Follow water all the way to Fells Point - around water all the way back to the gym.

See everyone Bright and Early
Keep hydrated, dress for the weather and get plenty of sleep!
Happy Running

THURSDAY, MARCH 31 RUN

Hello Runners!

We missed a lot of runners on Tuesday, Ellen, Karen, Melanie and I run stairs for our hill training! Boy that was a great challenge!

We will be adding 1 mile to our run this week!

Here we go! We will be taking a left out of the gym this time - headed around the promenade around the water until we get in front of the Safeway - turn left on Boston, follow Boston to Aliceanna, left on Aliceanna. Follow Aliceanna to Washington Street (watch out for Washington - hard to find) Turn right on Washington, Yep! That hill! Follow to Baltimore Street, Turn right on Baltimore. Run a short distance to S. Collington Ave. Make a right on S. Collington Ave - to Eastern - Make a left on Eastern to S. Patterson Park Ave. - up the hill to Baltimore Street. Turn Right on Baltimore Street to S. Linwood - Make a right on S. Linwood - follow all the way to Boston, hit the water turn right to gym.

I have added more hills for the challenge!

www.runningmap.com/?id=259561

Melanie and Karen are planning on running in the morning - if anyone is interested in running with them - please contact them through the blog or email. Happy Running

TUESDAY'S RUN - 6pm

Hello Runners!

I hope you had a great weekend. We will be training on hills today! Dress warm for this cold weather!

See you soon!

SATURDAY'S RUN - RAIN, SUN OR SNOW! WE ARE RUNNING!

Hello Runners!

I hope everyone has had a great week! Please keep thinking SPRING! It has to get here soon :)

The following is Saturday's run - we will be running outside - the only thing that will stop us would be ice! So bundle up - and enjoy the nice clean, crisp, cool air. Meet at the gym 8am sharp.

We will leave the gym going right down the promenade towards the water, go past the Bay Cafe and head straight up S. Linwood. Follow S. Linwood to Eastern Avenue, make a left on Eastern Ave. Follow Eastern Ave to Patterson Park Ave - up the hill! To Baltimore Street. Turn left on Baltimore Street, Follow Baltimore Street to Wolfe. Make a left on Wolfe to Alicenna. Make a right on Aliceanne and follow to Harbor East to the fountain. Go pass Legg Mason tower and hit the water. Follow the promenade all the way around Fells Point to the gym.

www.runningmap.com/?id=219557

This will be 5.5 miles.

Please get a good nights sleep on Friday - hydrate and try not to drink alcohol . No running on Friday kids! Cross Train - walk, yoga, light weights or light spinning.

See you Saturday! Happy Running!

MY RUNNERS ARE ROCK STARS!

Hello Runners!

Great sprint workout yesterday! I love to see everyone hustle and give their best!

We will do the same route as last Thursday -

www.runningmap.com/?id=255369

Leaving the take a right down the water towards Tindeco Apt. to Bay Cafe - turn left on to S. Linwood - follow Linwood to Baltmore Street and hit that lovely hill! Turn left. Follow Baltimore to Washington Street. Make a left on Washington street - follow Washington to Aliceanne and make a left on Aliceanne. Follow to Boston and then go towards water/promenade - follow promenade along the water to the gym! You did it 3.3 Miles

Remember - embrace the hill - look at it and go for the attack!!!

I will contact everyone via email to let you know if I will be running on this side tomorrow

Happy Running

TUESDAY'S FUN DAY FOR A RUN DAY!

Hello Runners!

I hope everyone had a good weekend! We started of right by having a great run Saturday morning!

We will be running the Korean War Memorial Park hill again on Tuesday. We will be running approximately 2 miles, sprints and tempos.

Please make sure you follow the running calendar I have provided for all. It is very important we keep with the program and do not run over the recommended miles. I have set this program up in order to improve weekly with out getting injured or burnt out. Also, I would like everyone to take a spin class or two for your cross training this week.

You all are doing a great job! Keep up the good work!
See you Tuesday 6pm!
Happy Running!

SATURDAY'S RUN - MARCH 19th

Hello Runners!

I hope everyone got to enjoy the beautiful St. Paddy's weather! It was an awesome day for a run!

We will be starting our run at 7:30 Saturday.
Link:
www.runningmap.com/?=255921

The run is 4.5 miles
We will be taking a right out of the gym and following the water past the Korean War Park - running up the stairs to Boston Street at S. Elwood. Follow S. Elwood to the park, make a left at Pratt following along the park to S. Linwood. Make a right at S. Linwood to Baltimore Street. Make a left at Baltimore Street (up the hill!) Follow Baltimore Street to Ann Street (you will go past Wolfe and Durham) turn left at Ann. Follow Ann (who is Ann?) all the way to the water thru Fells Point. Go around Henderson Wharf to the left (past Thames Street and follow the promenade all the way to the gym.

You can print this out if you would like!

See you tomorrow bright and early! Make sure you hydrate today and get a good nights rest!
Ang

St. Patty's Day Run!

Hello Runners!

Great hill/speed training last night! Everyone hustled!

Here is the link to the suggested route for Thursday - if you cannot open this link please let me know!

www.runningmap.com/?id=255369

Leaving the gym turn right out the door running along the water, go past the Bay Cafe and make a left at the Tindeco building ( S.Linwood). Follow S. Linwood all the way up the incline to Baltimore Street. Turn left on Baltimore (DO NOT LOOK UP! :) (joke! it is a hill) Follow Baltimore to Washington Street, Turn left on Washington Street. Follow Washington to Aliceanne street, turn left. Follow Aliceanne to Boston and then go towards the water. Follow promenade all the way to the gym!

You can do it!

I have not decided on a time yet to run. I will email all of you. It will more than likely be around noon.

Happy Running

TOP 5 REASONS TO HILL SPRINT

Hill sprinting provides additional advantages for your running routine. This activity has benefits for improving strength, toning muscles not used during a regular run, and building endurance.

1. Strengthening Muscles - Hill sprints increase leg strength more than running or sprinting on flat land. Adds resistance, the activity provides an extra workout for the muscles in the lower back as well as the hamstrings and calves.

2. Avoiding Injury - A muscle injury is unlikely when hill sprinting, because the resistance prevents you from reaching your max speed. Also, sprints are short in duration, lactate does not build up in the muscles, making it less likely for muscles to become fatigued and sore.

3. Building Speed - Adding resistance to your sprints can help you achieve gains in speed. Hill sprinting makes your ankles stronger, you will be able to push off the ground harder. The more forceful the push, the longer your stride becomes. Running uphill also makes you raise your knees higher, which helps increase stride length. When doing hill sprints, you will also naturally use aggressive arm and shoulder action.

4. Burning Calories and Toning Muscles - Hill running and hill sprinting burn more calories than running on flat land. The activities also tone different parts of your body that are not as affected by running on flat surfaces. Short, explosive hill sprints activate more muscle fivers more forcefully than other types of running.

5. Providing Variation - Hill sprints provide variation in a running routine that can become dull particularly if you tend to do your running on a treadmill.

Tuesday's Sprint Day!

Hello Runners!

I think this running team is going to be awesome!! Our first run together was a success! and what a beautiful day!

We will meet at the gym 6pm Tuesday to run sprints at the Korean War Memorial Park. We will run outside rain or shine!

I hope all of you have wonderful Monday!

Ang