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