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