Super Saturday 10 Mile Run

Hello Runners!

Can you believe we are at 10 miles already! You have been training hard on hills all training season. This is going to make you stronger and faster for all the hills in Frederick and Howard County. You all have done so well with the hard training! You should be very proud of yourself for improving and pushing yourself.

This run will include hill's to build character :)

Here is the link:
http://www.walkjogrun.net/routes/current_route.cfm?rid=C716162F-B216-57F7-B2430CD8BA2E1FE2

Leaving the gym going right on the promenade pass the Bay Cafe, park and going up the steps to Boston Street
Right on Boston Street
Boston Street to Clinton
Left on Clinton
Clinton to Eastern
Left on Eastern
Eastern to S. Ellwood
Right on S. Ellwood
S Ellwood to Baltimore Street
Left on Baltimore
Baltimore to Patterson Avenue
Left on Patterson Avenue
Patterson Avenue to Eastern
Right on Eastern
Eastern to Washington
Right on Washington
Washington to Baltimore - YES YOU DID IT!!!!!
Left on Baltimore
Baltimore to Broadway
Left on Broadway
Broadway to Eastern
Right on Eastern
Eastern through the Inner Harbour, around pass the Science Center, to Rusty Scupper, Go around the promenade in front of the Ritz and the Pier Homes toward Harbour View
Up the ramp by the towers go straight pass the tower in front of the marina, ending up on Key Highway
Left on Key Highway
Key Highway to Webster (Little Havana)
Right on Webster
Webster to Fort Avenue
Right on Fort Avenue
Fort to Light street - Pay attention to the turn :)
Right on Light Street
Light Street to the harbour
Follow the Harbor around through the Aquarium over the bridges Left on Fleet Street - this street is before the Marriott - if you went pass the Marriott you went to far
Fleet all the way up to Kenwood Ave
Right on Kenwood Ave
to the Gym !!!!

Saturday Fun Day!

Hello Runners!

I hope the wind dies down by Saturday or we will have wind resistance training also! Everyone who did the hills on Tuesday did awesome! You are much stronger and faster. Hills are included on this route as well - as you all know the Fredrick, Pittsburgh, Maryland and Iron Girl half has a lot of challenging hills.

We will meet at 9:30 SHARP at the gym - please be on time because some have things to do and places to see!

THE RUN IS OUT AND BACK ROUTE!

Here is the link: http://www.walkjogrun.net/routes/current_route.cfm?rid=A82FA174-C3B8-0E7B-0CE5150C8A4EBF14&success=1

Leave the gym going right down the promenade, pass The Bay Cafe, pass the park and up the stairs to Boston
Right on Boston
Boston To Clinton
Left on Clinton
Clinton to Eastern
Left on Eastern
Eastern to S. Elwood
Right S Elwood to Pratt
Left on Pratt to Linwood
Right on Linwood to Baltimore
Left on Baltimore
Baltimore to Patterson Ave
Left on Patterson Ave
Right on Eastern
Easter to Washington Street
Right on Washington Street
Washington to Baltimore
Left on Baltimore
Baltimore to Broadway
Left on Broadway
Broadway to Eastern
+++++Turn around on Eastern and go back the same way+++++

Happy Running!

From Marathonrookie.com

Regrouping from Missed Training Runs
by Brad Boughman



Missing runs during training can be quite a drag. Whether it is due to illness, spending too much time at the office, caring for a sick child, or anything else, it prevents you from enjoying the run and, if you let it, can put a damper on your motivation.

If you miss a week of runs during a training period, do not try to make up for lost time when you start back. Just move on as if you ran that week and pick up with the current schedule. However, start back at a slower pace to allow your body to adjust, especially if your time off was due to illness.

From a mental perspective, view the time off as a positive. Do not let yourself get discouraged simply because you missed a few runs. No matter what their level of dedication, many runners miss runs because things can arise that we simply cannot control. We can, however, control our mental attitude. Choose to see the time off as an opportunity to rest, perhaps something that may have helped you avoid an injury, or just think of how great it will feel to achieve your goal in spite of the unexpected obstacles that came your way during training.

You can achieve your running goals even if missing a few runs. Never let something you cannot control bring you down.

From Runner's World

Your Best Running Tips
From shoes to motivation, RW readers offer helpful running advice.
By Yishane Lee
Image by Meg Hunt
From the December 2011 issue of Runner's World


1 GET GOOD SHOES
The best piece of advice he ever got was almost an insult, says Joe Calderon, a new RW reader stationed in Basra, Iraq. "'Dude, you running with those shoes?' a friend said. 'No wonder your knees, back, and shins hurt. Go to (insert running store here) and get yourself measured for a good pair of shoes!'" Tips can come from unlikely sources. "A nonrunning coworker told me, 'You know, you really ought to get fitted for good running shoes,' after I was told I needed to be operated on due to running," says Allison Tully of Falls Church, Virginia (reader for five years). "One fitting and six pairs later, I'm surgery-free."


"When you grab your cup from an aid station, pinch the top together. It makes it easier to drink without splashing all over you."
—GREG STEVENS
Birmingham, Alabama


2 KNOT SMART
"Runner's World taught me how to lace without using double knots, so they don't come undone," says Andy Poon of Vancouver (20+ years). Stacey from Chicago got the tip from her sibling: "My little brother told me to tuck my laces into the tops of my shoes to make sure they can't come undone." Says Kim Tantlinger of Waltham, Massachusetts (11 years), "Square knots are better than granny knots and eliminate the need for double-knotting." For lace-tying video, go to runnersworld.com/shoelaces.

3 OR RUN BAREFOOT
Some runners find success giving up shoes. "After two decades running shod, the freedom and lightness experienced running barefoot is indescribable," says Tymen Bast of Amsterdam, Netherlands (one year). Says Brian Fuerst of Venice, California (six years), "An orthopedic surgeon told me that I shouldn't run and that I didn't have biomechanics good enough to ever run a marathon. Since then I abandoned the field of podiatry, started running barefoot, and have completed two marathons in 3:26 and 3:12."


Your Sage Source
The best advice you ever got came from...

33% A friend
23% A coach
36% Runner's World, of course!
3% A sports doc/physical therapist
4% A specialty running shoe store

Based on 1,730 respondents on runnersworld.com

4 EXERCISE CAUTION
"Listen to your body telling you that it needs a day of rest," says Laura McElduff, a reader in Northvale, New Jersey. "Otherwise you'll end up burned out, overtrained, or injured." Says Becca Dougherty of Flemington, New Jersey (15 years): "It is better to go into a race undertrained than overtrained." Jaylyn Bergner of Asheville, North Carolina (15+ years), uses legs-up-the-wall for recovery. "My coach in high school would have us elevate our legs for 10 minutes." Angie Shoe of Jacksonville, Florida, relies on pills: "An elderly gentleman said to take fish-oil pills daily. He promised that my joints will thank me later."

5 RUN FAST
"During sprint workouts my coach used to say, 'Dig deep. You can do anything for 30 seconds.' And if you keep repeating the mantra through the workout, you can get through it," says Cortney Bloomer of Carson City, Nevada. Kristen Marhaver of Merced, California (14 years), got go-fast advice from her dad. "The world's most law-abiding citizen would say, 'Run like you stole something.'"



6 RUN SLOW
"I heard that 80 to 90 percent of runners run their easy runs too fast, so I slowed my easy runs to whatever felt comfortable that day," says Jeff Donahue of Melrose, Massachusetts (10 years). Coach Demetrio Cabanillas, who ran with Bill Rodgers and Alberto Salazar, offered this advice to Kim Cowart of West Jordan, Utah (four years). "He would remind me before I'd tackle my weekend long run that I'd already done my speedwork during the week and to do long runs slower. The purpose of the long run was to condition the legs to run long, and if I pushed the pace, I was essentially racing, which was counterproductive." Ealowes agrees: "The best advice I received for marathon training was to run my weekly long runs slow—much slower than I thought I should."

7 RUN YOUR OWN RUN
"When I was trying to reel someone in but hating the race, I began repeating 'Run your own race' and everything came together," says Brian Fay of Syracuse, New York (11 years). Sandra Henriques of Cincinnati says not to think ahead: "Be present in the mile you are in. Don't worry about mile 18." Tracy of Portland, Oregon, quotes Alice in Wonderland: "Begin at the beginning and go on till you come to the end: then stop."

8 ENJOY IT
"My coach said, 'Have fun! The hard work was the training. The race is the party!'" says Jill Mitsch of Cupertino, California. "Even if today's run was what you would consider a failure, it is a bridge to your next good run," says Sarah Wiederkehr of Arlington, Virginia. "This thought keeps me from fretting about lack of progress." Any run is cause for joy, says Jen Harder of Waldheim, Saskatchewan. "There's no such thing as a bad run!"

9 BE GRATEFUL
"I started saying this mantra, 'Run for those who can't,' after a friend was paralyzed and I realized how lucky I am to be able to run," says Heidi Tanakatsubo of New York City (three years). Says Jim Austin of Wylie, Texas, "My big sister told me, 'Running is your gift. You can do it any time you want, for as long as you want.' She was born with cerebral palsy and told me that her favorite dreams are the ones where she dreams that she can run. I've never taken a run for granted since."


"Relaxation is key to running efficiently. When feeling tense, gently rub your forefinger and thumb together—you can't do this if you are tense. It's from Born to Run."
—KEVIN MCNULTY
Dedham, Massachusetts


10 JUST GO!
"'RUN, it's not math!' my dad said when my sister and I were calculating what pace we would need to run to meet our goals," says Emily Condon of Scranton, Pennsylvania. Go even if you're tired, says Frank Young in Sapporo, Japan (25 years). "The run is never as (adjective of choice) as you thought." The words of 50-K champ Josh Cox ring true to Daniele Lile of Elkton, Kentucky. "'Remember, your worst run is always 100 percent better than the person who never tries.'" As Tom Scudder of Albany, New York, points out: "You'll never regret going for a run, but you'll always regret not going."

Tuesday's Run

Hello Runners!
We missed a lot of runners from our group Saturday :( I hope all of you got your run in sometime this weekend!

We will be running hills at Patterson Park on Tuesday! Yippy!
See you all at 6:30 pm

Happy Running

SEVEN FOR SATURDAY - OH YEA!

Hello Runners!
It is unbelievable we are up to 7 miles already! Time flies when we are having fun, Right?!

It was great to have everyone sprinting up the stairs on Tuesday and boy did you all do a great workout! I know they can be miserable, but it will pay off in the long run!
Speaking of long runs......here is your link and directions for tomorrows run

http://www.walkjogrun.net/routes/current_route.cfm?rid=5A90913C-0E44-9E3F-401AC6726EABA569

See everyone at 9:30 am! Rain or shine
Please rest up, ice any sore joints and drinks lots of fluids - No Not that kind of Friday night fluids :)
Happy Running

Leave the gym going right pass the Bay Cafe, going towards the Korean War Memorial up to Boston Street
Right on Boston to Clinton
Left on Clinton
Clinton to Eastern
Left on Eastern
Eastern to S. Elwood
Right on S. Ellwood
S. Ellwood pass the small park to Pratt
Left on Pratt
Pratt to S. Linwood
Right on S. Linwood
S. Linwood to Baltimore
Left on Baltimore
Baltimore to Broadway
Left on Broadway
Broadway to Eastern
Right on Eastern
Eastern all the way to the Inner Harbor
Turn around at the William Donald Shaffer Statue (in front of Hooters)
Go up to Pratt and pass the parking garage
Turn right at the promenade going towards the Marriot
BEFORE the Marriot turn on Fleet (left) by Whole Foods
Follow Fleet to S. Kenwood
Right on S. Kenwood
S. Kenwood to the gym

DONE!

From Runner's World

Prevent Running Injuries
Damage Control
Feeling sore and achy after your last run? When to press on and when to back off.
By Liz Plosser
Image by Jonathan Rosen
From the December 2010 issue of Runner's World

It can make you limp down the stairs or struggle to get out of your chair. But that doesn't mean muscle soreness is all bad. "Muscles go through physical stress when we exercise, and the discomfort that stress causes may be perfectly normal," says Allan Goldfarb, Ph.D., a professor of exercise physiology at the University of North Carolina-Greensboro. In fact, muscle soreness is often a good thing. "It's proof your body is adapting and growing fitter," Goldfarb says. "You're reprogramming your muscle structure and making weaker cells stronger."

This can make your job as a responsible runner who wants to avoid injury tricky. If you park yourself on the couch after feeling any inkling of tenderness, your training could come to a standstill. But if you push through the pain, you might hurt yourself. So how do you toe the line between a healthy dose of creakiness and pain that's a sign of trouble?

ON THE RUN
Sometimes the physical stress of exercise manifests itself as soreness while you're still running. That's because the action of running pushes your body's weight downward—and even the most cushy shoes can't alone handle the shock. "Some of the force goes back into your muscles," Goldfarb says. "That shock-absorption process releases chemicals that can activate pain receptors."

You can minimize midrun soreness by making sure you are in good shoes that aren't too worn (replace them every 400 to 500 miles) and choosing softer running surfaces when possible. And consider doing the next day's easy run on the treadmill, which has more give to help your recovery. When soreness escalates beyond slight discomfort, back off the pace (take walk breaks) and distance (take a shortcut or stop running and walk the remaining miles). Follow up with at least one rest or cross-training day—don't try to make up for the missed mileage.

AFTERSHOCK
You may feel fine during and right after a workout, only to discover you're quite sore a day or two later. "The gradually increasing discomfort that peaks 24 to 48 hours after activity and disappears five to seven days later is called delayed onset muscle soreness (DOMS)," says Carol Torgan, Ph.D., an exercise physiologist in Bethesda, Maryland. DOMS usually occurs when the leg muscles have performed an eccentric contraction (which increases tension on a muscle as it lengthens). Speedwork, races, long runs, or any type of workout you're not used to are other causes. "Intense or new activities put a lot of stress on muscle cells," Goldfarb says. "Some of those cells are strong from your regular workouts, but when you work your body in a new way, you hit some cells that are weaker. The weaker ones develop microtears." This damage causes achiness. The good news is that once your muscles repair themselves and grow stronger, they are more resistant to damage for up to eight weeks.

While it's okay to do an easy run while you're dealing with DOMS, hold off on doing another intense workout for a few days. And expect to feel a little stiff during the first mile or so. It's important at this point to recognize the difference between a Wow, I really pushed myself and a worrisome Oww, I really hurt. "If the soreness lasts longer than a week, it develops into pain, or there is any sign of swelling or redness, see a doctor," Torgan says.

That said, running or racing your best does not necessarily mean hobbling for the ice pack afterward. "If you are perfectly trained for a race, you may not be sore afterward because you didn't stress your muscles in a new way to lead to damage," Torgan says. "If you think of times that you were really sore after a race, typically there's an element that you didn't properly train for, such as not enough hill work. Or you raced significantly faster than your training pace."



AGE LIMIT
As our muscles become conditioned to certain activities, they are less likely to become sore. "Muscles that are stressed will rebuild and adapt and cause less discomfort over time," Torgan says. "Think of it as a survival mechanism." There is, unfortunately, an exception to this rule. As we age, we become more prone to pain. There are two reasons, according to Goldfarb. First, we lose muscle cells—typically because of inactivity, but also just because, shoot, that's part of the aging process. That means there are fewer cells to recruit during a workout. The ones that are engaged will work overtime to get you to the finish line, but they'll also suffer the repercussions: tears and inflammation. Aging also slows down the body's muscle-repair mechanisms. "The protective processes in muscles are down-regulated and our connective tissue doesn't work as well," Goldfarb says.

That's why even the most talented masters runners take extra rest days and spend more time cross-training than they did in their younger years. You can still work hard and perform well as you age—so long as you prioritize recovery.



What a Relief

Achy, sore, tender muscles? Six ways to ease the hurt

ICE BATH Sitting in a cold tub for 10 to 20 minutes after a hard run helps flush out waste products and reduce swelling and tissue breakdown, Allan Goldfarb, Ph.D., says. You can also apply an ice pack to individual sore spots.

HEAT THERAPY "When muscle temperature is increased, blood flow increases, bringing nutrient-rich blood to the damaged muscle," Goldfarb says. Wait 24 hours after a run to apply heat.

ACTIVE RECOVERY Twenty to 30 minutes of low-impact exercise increases blood flow to muscles to reduce trauma and re-establish the body's pH level, Goldfarb says. Cross-training the day after an intense workout can help you recover from a race, speed session, or long run, Carol Torgan, Ph.D., says.

MASSAGE Researchers in Australia found that sports massage may help reduce muscle soreness by as much as 30 percent. "Massage may increase blood flow to the damaged muscles and enhance recovery," says lead study author Ken Nosaka, Ph.D.

GENTLE STRETCHING "Stretching loosens muscles while lengthening them, and this allows them to relax and get back full range of motion," Goldfarb says. Hold gentle stretches for about 30 seconds at a time, postrun.

NSAIDS Aspirin, ibuprofen (Advil and Motrin), and naproxen sodium (Aleve) alleviate muscle soreness by preventing the body from making prostaglandins, substances that control pain and inflammation. "The problem is that NSAIDs slow the repair process by disrupting the re-synthesis of proteins, so use them sparingly," Goldfarb says.

Saturday's Run March 24th - Six for Saturday

Hello Runners!
I hope your legs have had a chance to recover from the stairs on Tuesday! You all flew up the stairs with no problem!

We will be leaving the gym tomorrow at 9:30am Rain or shine :)
Here is the link for the map:

http://www.walkjogrun.net/routes/current_route.cfm?rid=3AF286CA-A5E3-AB38-3CD8265D82914B9E

We will leave the gym going right down the promenade going around the Bay Cafe up towards the Korean War Memorial. Up towards Boston Street
Right on Boston Street to Clinton
Left on Clinton
Clinton to Eastern
Left on Eastern
Eastern to S. Ellwood
Right on S. Ellwood
Ellwood to Pratt
Left on Pratt
Pratt to S.Linwood
Right to S. Linwood to Baltimore Street
Left on Baltimore Street up the "Beeatch Hill"
Baltimore Street to Broadway
Left on Broadway
Broadway to Fleet Street
Right on Fleet Street
Fleet all the way to the Promenade
Turn left on the Promenade toward the Marriot
Go Pass the Marriot and left on Aliceanna Street
Aliceanna Street to Broadway
Left on Broadway
Broadway to Fleet Street
Fleet Street to S. Kenwood
S. Kenwood back to the gym

See everyone in the morning! Please keep hydrated and get a good nights rest!
Happy Running
Ang

From Runner's World Magazine - A Good Read!

So Inclined
Dread going up? Reap the benefits of hill work by changing your routine and your attitude.
By John Hanc
Image by Brucie Rosch
From the July 2010 issue of Runner's World

THE EARTH WAS once flat as glass, according to Native American lore. But then the Thunderbirds, or "Divine Ones," marked the land with their mighty footsteps and hammered it with their clubs, resulting in hills. As any runner who's climbed Heartbreak Hill can attest, hills may have divine benefits, but they make you feel like you've been pummeled by the Thunderbirds.

Why does hill running hurt so much? In part, because it takes more work. "You have to recruit more muscle fibers to get yourself up the hill, which causes those muscles to fatigue faster," says Carwyn Sharp, Ph.D., assistant professor of exercise science at the College of Charleston in South Carolina. Plus, when you're running on an incline, there's a shorter distance for your foot to fall before it hits the ground. That translates into less of an energy boost from the tendons, which you normally get when running on a flat surface, says Paul DeVita, Ph.D., a biomechanist at East Carolina University.

On the up side, hitting hills is hugely beneficial to runners. "Do it week after week, and your body begins to adapt to the stresses," says Sharp. "In other words, it gets stronger." Still, doing hill work is like eating Brussels sprouts. We know we should, but we don't really want to—is there anything worse than a set of Everest-like repeats on a sticky summer afternoon? While there's no way around the effort involved, a few adjustments to your workouts and your mental game can make hill running more tolerable—and maybe even more fun.


ROUTINE FIXES

GROUP HILLS
Do this workout with a bunch of runners of mixed ability, says Larry Indiviglia, a San Diego-based coach. Warm up, then assemble at the base of a hill. The slowest runner(s) start first. After 30 seconds, the second group charges up. Thirty seconds later, the third and fastest group takes off. The result? Everyone pushes it and works harder. "The slower people don't want to be passed," says Indiviglia. "The middle group feels the fast guys nipping at their heels. And the fast group doesn't want to be put in the unusual position of finishing last." Jog back down. Repeat four times.

INSIDE INCLINE
Warm up on the treadmill at a zero incline. Then increase the incline by two levels every two minutes until you hit level 12. Run one to two minutes slower than your normal training pace. Descend in the same manner. "You learn how to handle the intensity of hills in a way that simulates the nature of terrain outdoors," says Liz Neporent, co-author of Fitness for Dummies.


UP AND DOWN
Use this workout as an efficient strength-builder, says Sharp. Start at the base of a hill about 200 to 400 yards long, depending on your fitness. Run up it for 45 seconds (your intensity should be about a 7 on a 1-to-10 scale). Jog back down for 30 seconds. Repeat three times. As you get stronger, increase the number of intervals up to eight and the length of intervals up to 75 seconds (maintain recovery time).


ALTITUDE ADJUSTMENTS

STOP REPEATING YOURSELF!
"Running hills doesn't have to mean repeats," says Lt. Colonel Liam Collins, assistant track and cross-country coach at the U.S. Military Academy at West Point. "The trick is to make it enjoyable." Plot out a new route that has a couple of hills (if you live in terrain untouched by the Thunderbirds, incorporate artificial hills, such as overpasses or even parking garage ramps). You'll reap the same benefits, says Collins, plus, "It's closer to what you'll find in a race."

SUFFER WITH FRIENDS
As a graduate student, Collins was part of a group that did a weekly workout on a route called "Over the Top" that included one monstrous hill. They attacked it together and turned it into a race-within-a-run, thus making the effort a shared experience. They kept track of who made it to the top first, and at the end of the season (taking a page from cycling's Tour de France), everyone chipped in to buy the winner a polka dot jersey, signifying "the King of the Mountain."

NAME YOUR NEMESIS
Storied inclines like Peachtree's Cardiac Hill and Dipsea's Dynamite may be no tougher than your neighborhood hill, but because they've been imbued with a name, they've acquired a mystique. "Anytime you have a hill with a name, it gives it a life of its own," Collins says. Conquering your local version of Heartbreak will have more meaning if you've given it a moniker.



This Way Up

Hit the hills with perfect form

1 DRIVE HARD WITH YOUR ARMS.
Increase your armswing as if you're pulling yourself quickly up a rope, says Indiviglia.

2 PRESS FORWARD WITH YOUR HIPS.
As you run up, think about pressing your hips into the hill to avoid bending at the waist.

3 RUN WITH HIGH KNEES.
This will help increase your stride rate and further help you maintain good posture.

4 SPRING UP FROM YOUR TOES.
Push off your toes to create an upward lift that will help propel you forward.

Stair Training

Hello Runners!

I hope everyone had a great weekend and a good run on Saturday. Ali, Janet and Danielle did awesome at the Rock -n- Roll Half in DC - Congratulations Girls! You should be very proud of your times!

We will be running stairs on Tuesday - I have attached a good read on why we should train on stairs.

See you all at 6:30pm Tuesday :)
Happy Running!
Ang

Does Running Stairs Make you Faster
Posted on 23 November 2007 by Dean Hebert

How often do you see people running stadium stairs (aka running stadiums) at your local tracks? Ever wonder if it is a good workout for “serious” runners?

Efficacy of Stair Running
There is no doubt that there are cross-over benefits from running stadiums. In line with the the specificity of training principle, you are using muscle groups in a running-specific motion. It is not like swimming, cycling or even walking/hiking. It is indeed a running motion. It also isolates muscle action similar to running hills. For runners in the great mountains of Florida (In case you’re wondering, that’s sarcasm – their biggest hill is a highway overpass.) it can substitute for hill training. If stadiums are combined with other strength oriented drills and exercises it becomes a powerful base training workout.

One drawback is the innate nature of this training in which your stride is shortened while you accommodate the step distances and patterns. Remember, the two ways we get faster are extending stride lengths and quickening stride rates. Therefore this must be countered. This leads us to a couple of critical elements to get the most out of our stadiums.

1.When running stadiums run up with the quickest leg turnover possible. (Think “hot coals” under my feet.)
2.Use exaggerated strides for stride length enhancement. (Think “power” or “bounding” strides.)
On the physiological level, the quick reps work to decrease foot contact time and improve leg turnover. The bounding reps works to elongate strides organically. The exercises improve core strength for a more comprehensive workout. These are three important aspects of training that lead to improved efficiency in your running. Therefore these must be integrated into stadium stair workouts.

A cautionary side of running stadiums is safety. Returning down stadiums is tricky. If you run on the seat/benches versus the stairs; it requires even more concentration. When fatigue sets in, falls are not going to be fun. So, most of the time I advocate a quick walk with “light stepping” for your trip to the bottom. This functions as your recovery interval. There is no recovery at the bottom – just power up the next rep without delay.

Two Training Errors
There are two primary errors made in running stadiums. The first is one of non-progression. Too many runners do the same workout with the same number of reps at the same paces almost year round. Progression is a requirement to obtaining continued benefits from a workout. Every approximately 6-8 weeks you should change it up: increase reps, increase intensity or change drills.

Stadium Stair Running Workouts & Drills

“Hot coals” on the steps.
The idea is to run as light and quick. Practice tapping each step and getting off that step as fast as possible. Focus on running fairly erect, do not slouch or bend at the waist too far. Use your arms to keep momentum by pumping them quickly and powerfully. Similar to “hot coals” is to run the steps as fast as possible with the emphasis of a powerful push off from your take off foot. Exaggerate force in your push off foot. This provides a different emphasis with the same results.

Bound the steps.
Stride powerfully enough to skip to every other step. Use your arms to keep momentum with powerful movements.

Hop the steps.
On two legs, hop up a length of stairs. Keep your hops quick and powerful. Use your arms to swing into each hop. Walk down.

One-leg hop the steps.
This is very advanced. However, this is a powerful way to improve your running strength and work on balanced musculature. Keep these quick. If your flight of stairs is long, go half-way on one leg and continue up with your other leg to the finish. Walk down.

Strength Circuit twist.
With any of the above techniques for running stadiums you can add another level of difficulty. Between each rep, add a series of exercises such as push-ups, sit-ups and pull-ups. You can even perform half the exercises at the top of the stadium and half at the bottom. Be creative in combining these. This will give you a great core workout. Despite fatigue, the focus has to remain on good running form on each stadium you run.

Interval Training twist.
If you get bored with your usual 12×400 interval training workouts, how about infusing a stadium stair rep every other 400? Again, be creative. Limit your rest between and reps for maximum benefits.

Stair-Stepper
If you are without a stadium and saddled with the mountains of Florida for your training, you can turn to your local gym and the Stair-Stepper. You won’t be able to vary your stride substantially however, you can work with intensity. Perform your workout with intervals. Go hard for 20 seconds then easy for a minute or so. Work on keeping form throughout the workout.

When do you do stadiums?
Stadiums are excellent workouts as part of your base training (which of course by now you know is not a period of long slow runs). It is also a good preseason workout to continue strength development as you introduce workouts that become more race-specific. And it functions as a strength maintenance workout during the season which gets away from a track workout and infuses variety in a quality way.

St. Patrick's Day Run

Hello Runners!
I hope you have had a wonderful week!

Everyone meet at the gym tomorrow at 9:30am for your run. Myself, Ali, Danielle and Janet will not be there, we will be running the Rock and Roll Half in DC! But I will be thinking of you :)

I made this route so you will not be around the Square for the crazy St. Paddy's Day festivities. Just be careful around Canton and Fells!!! Do not stop for drinks during your run! LOL!

I have also added hills - there will be a lot of hills in the Frederick Half and the Maryland Half - Like I say....Hills build character :)

Here is the link: (Highlight, copy and paste to your address bar)

http://www.walkjogrun.net/routes/current_route.cfm?rid=1713C432-E169-9785-84FB1667CEC20082

Leave out of the gym going right towards the Bay Cafe
Go around the Bay Cafe towards the Korean War Memorial Park
Up the stairs to Boston Street
Right on Boston
Boston to Clinton Street
Left on Clinton
Clinton to Eastern
Left on Eastern
Eastern to S.Linwood (corner of Patterson Park)
Right on S.Linwood
S. Linwood to Baltimore Street
Left on Baltimore Up the BEEATCH Hill to to Wolfe Street
Left on Wolfe Street
Wolfe Street to Aliceanna
Left on Aliceanna
Where Aliceanna Turns into Boston Cut down towards the water
Follow the Water all the way back to the gym!

Happy Running! :)
Ang

Thursday's Run

Hello Runners!

I have posted two different runs for this Thursday
1. for the half marathon runners
2. for the rest of the team

I will email everyone in order for all to meet at a certain time tomorrow. I am not sure when I will be running - it will not be first thing in the morning - probably afternoon.

Happy Running!

Non Half Runners:
http://www.walkjogrun.net/routes/current_route.cfm?rid=12AEDC6E-AE6B-099B-BD932D59A93BAF98&success=1
Leaving the gym going right down the water towards the Bay Cafe
Go around the Bay Cafe around towards the Korean War Memorial Park
Up the Stairs to Boston
Cross over Boston onto S. Ellwood
Ellwood to Pratt (the edge of the little park)
Left on Pratt
Pratt to S. Linwood
Right on S. Linwood
S. Linwood to Baltimore Street
Left on Baltimore Street
Up the Beeatch Hill
Down to Washington Street
Left on Washington Street to Pratt Street
Left on Pratt to Patterson Ave
Right on Patterson Ave to Eastern Ave
Left on Eastern
Eastern to S. Linwood
Right on S. Linwood
Linwood all the way back to the gym

Route for Half Marathon Runners:
http://www.walkjogrun.net/routes/current_route.cfm?rid=12BF85FE-99AE-9A38-8385AA68821767CA&success=1

Leave the gym going out towards Boston Street
Boston onto Aliceanna
Aliceanna to Wolfe
Left on Wolfe
Wolfe to Thames Street
Left on Thames Street
to parking lot through to water
Follow water all the way back to the gym

Tuesday's Run

BUT ALL OF YOU HAVE TRAINED SO HARD!!!

Hello Runners!
What an awesome day for a run! We have been so fortunate this training season!

We will not be running hills tonight - need to keep the Half Marathoners legs fresh for Saturday :)

We will be leaving the gym going right down the promenade
going around the Bay Cafe and Straight up S. Linwood to Fleet Street
Left on Fleet Street
Fleet Street to Broadway
Left on Broadway
Broadway to Aliceanna
Left on Aliceanna
Aliceanna to Boston
At Boston we cut down towards the water and follow the water all the way back to the gym!
Done!
Here is the link:


http://www.walkjogrun.net/routes/current_route.cfm?rid=0C3961AE-F80F-EDF8-0799D2685C311707&success=1

See you tonight!
Happy Running!

Last Hill Training - WHAT!?

Hello Runners!

Can you believe it is the last Hill Training for this program?! Where has time gone? I do remember how everyone hated the hills and now you all are bounding up the hills like they are flats! The hard work and sweat has definitely paid off.

We will be running around the Patterson Park area for about 4 to 5 miles. The weather should be warming up just a bit - hopefully!

See you all tonight :)

Happy Running

Awesome Run for an Awesome Team!

Hello Runners!

We are up to 10+ miles already! Do you remember when we all said 10 Miles!!! UGH! Well here we are and you all are getting faster and stronger! Keep it up :)

Saturday's run is mostly flat. I know I am getting soft in my old age :)
Here is the route:

Leave the gym going out to Boston Street
Left on Boston Street until it runs into Aliceanna Street
Follow Aliceanna Street all the way to Harbor East
Pass the Marriott
Right on the Promenade
Left at the Bridge by Pier Six or go pass and left at Eastern Ave
Go through the Inner Harbor passing the Science Center
Turn Right at the Rusty Scupper by Parking Garage onto sidewalk on Key Highway - Visual Arts Museum will be right infront of you.
IF YOU ARE ON THE PROMENADE IN FRONT OF THE RITZ - YOU HAVE GONE TO FAR!!!!!
You want to be on Key Highway in front of the Ritz (between the Ritz and Visual Arts Museum.
Follow Key Highway all the way to Domino's Sugar and Under Armour
Go Pass Under Armour
Right on Hull Street
Hull Street to Fort Ave
Left on Fort Ave
Fort Ave to entrance to Fort McHenry
Turn around and go back the same way

THIS IS A UP AND BACK ROUTE!!
YOU CAN DO THIS! I KNOW HOW STRONG ALL OF YOU ARE :)

Happy Running!

Good Day for Hill Training! Everyday is a Good Day for Hills!

Hello Runners!

Can you believe we are less than a month away from the Rock and Roll Half!
You all have improved so much and I am very proud to be your trainer! I love to see so much enthusiasm and hard work!

We will be running to Patterson Park this evening - hitting that Beeatch Hill and she will not defeat us tonight! NO WAY!

Remember shorter strides and pump your arms!

Here is the link:
http://www.walkjogrun.net/routes/current_route.cfm?rid=A088E4F0-AF86-3B65-D08FE55B1D53C5DA&success=1

See you tonight!

Happy Running :)

Snowy Run Saturday? NoWay!

Hello Runners!

It looks like we will be OK running Saturday!
I have seen a lot of you cross training this week and I LOVE to see that! You all are doing very well and look strong! I have posted a link on FB about cross training - it is a good read! "Like" it so I know you have read it :)

We will leave the gym at 9:30am - going right down the walk pass the Bay Cafe
follow up to Boston
Right on Boston to Clinton Street
Left on Clinton
Clinton to Pratt
Left on Pratt
Pratt to S.Linwood
Right on S.Linwood
S.Linwood to Baltimore Beeatch Hill
Right on BBH
Up BBH!
Baltimore Street to Broadway
Left on Broadway
Broadway to Eastern
Right on Eastern
Easter across the bridges to the Inner Harbor
Inner Harbor around to the Rusty Scupper
Touch the Rusty Scupper :) Don't stop for a Cocktail :)
Turn around and run back around the Inner Harbor
Up to Pratt Street, pass the parking garage to the promenade going towards the Marriott.
Turn left at the Marriott
Go right around the Water Fountain between Legg Mason towards the water
Go pass RA Sushi -Turning Right at the next intersection
Go towards water to Thames Street
Left on Thames Street
Right at the Bond Street Social Club - go through tunnel (left)
to Shuckers
Right on Thames (again)
Right at the Vino Wine - Follow water all the way back to the gym.

DONE!

Please make sure you hydrate - all the time :)
Happy Running!

Saturday's Run Februay 4, 2012

Hello Runners!

Well we had a wonderful week to run and I am very happy to see all of you have pushed yourselves a lot! Keep up the good work!

Here is our route - I know I must be feeling pretty nice today - not to many hills:)

http://www.walkjogrun.net/routes/current_route.cfm?rid=451E812C-AFBB-F286-F499AD75F0218117&success=1

We will leave the gym going straight across the parking lot, across Boston on to S.Kenwood
S.Kenwood to Fleet
Left on Fleet
Fleet to the Inner Harbour crossing all bridges all the way around pass the Science Center heading towards the Rusty Scupper
Go pass the Rusty Scupper
We will run infront of the Ritz Carlton on the waterside promenade
follow all the way around to the Tower (HarborView)
Going up the ramp to the sidewalk (this is Cross Street
Turn right up to Key Highway
Cross over Key Highway up Cross Street to Light Street
Right on Light Street
Follow Light to the Inner Harbor
Follow around to the World Trade Center
Go up toward Pratt
Pratt pass the Power plant and Parking Garage
Right on Promenade towards the Marriott
Left at the Marriott
Right past Water Fountain in between Legg Mason
Left on Lancaster by water
Pass RA turn right toward Thames Street (Fells Point - follow water
follow water all the way to the gym

Done! 7.2 miles

January 28, 2012 - Saturday's Run

Hello Runners!

I am so happy that a lot of you got together and ran on Thursday and did some cross training also!

We will be running about 6.2 Miles tomorrow, meeting at the gym 9:30am. The weather is "supposed" to be in the forties, so dress accordingly. Hydrate today and rest tonight :)

Link for run:
http://www.walkjogrun.net/routes/current_route.cfm?rid=1AE2A103-03D2-0912-3D7BC6FD0412152B

We will leave out of the gym going right down the promenade - follow past the Bay Cafe towards the Korean War Memorial - passing the Memorial up the stairs to Boston Street and cross over Boston - this is S. Elwood

S. Elwood to Pratt Street (Small Patterson Park)
Left on Pratt
Pratt to S.Linwood (Big Patterson Park)
Right on S. Linwood
S. Linwood to Baltimore Street - Yep the Beeatch Hill!
Left on Baltimore Street
Baltimore Street to Washington Street
Left on Washington Street
Washington Street to Fleet Street
Right on Fleet Street
Fleet Street - passing by Harbor East and go towards water
Going over the bridge (Coast Guard Ship to the right)
Following along the path to the Trade Center Tower turning around towards Pratt
Pratt pass the Parking Garage on right
Right at Promenade going towards the Marriott
Left at the Marriott
Go around water fountain between Legg Mason towards RA
Straight pass RA down Lancaster
Lancaster to Wolf
Left on Wolf
Wolf to Aliceanna
Right on Aliceanna
Aliceanna to Boston
Boston to Gym.

Seems like a lot of twists and turns - but if you look at the map it is not that bad!

I hope you all have a wonderful Friday!

Happy Running!
Ang

Thursday's Run! January 26, 2012

Good Morning Runners!

Everyone looked so strong last night! I am confident you all are going to crush this winter :)

Thursday is the day you all can pick when you want to run - I know some of you are going to run in the morning and some at night. Adrianna cannot run until 7:30 tomorrow night and Laura might be able to join her.

Here is your route:

http://www.walkjogrun.net/routes/current_route.cfm?rid=156BD0D2-07CD-9165-F0AD0722AA690004&success=1

Leave the gym going right down the promenade towards Bay Cafe
Go around the Bay Cafe and up Linwood
Linwood to Baltimore Street - aka: The Beeatch Hill!
Left on Baltimore
Baltimore to Washington Street
Left on Washington Street
Washington to Pratt
Left on Pratt
Pratt to Patterson Ave (the park will be right in front of you)
Right on Patterson Ave
Patterson to Eastern
Left on Eastern
Eastern to S. Kenwood
Right on S. Kenwood
S Kenwood all the way to Boston, cross over Boston to gym.
3.5 miles! Done!

Happy Running!

Tuesday's First Run!

Hello Runners!

If you are a Raven's Fan it is a sad day in Baltimore :( Anyway, life goes on!
You all Rocked!! on the stairs Saturday! I know already you all are going to be awesome to train :)

As you know we will be running our 4.8 on Tuesday. We will meet at the gym 6:30pm and run together.
The route is as follows:

Straight out of the gym to Boston Street
Left on Boston
Boston to Aliceanna
Aliceanna all the way to Harbor East past Water Fountain and Marriott
Right past the Marriott on the promenade (Pier 6 will be on left)
Left on Eastern (McCormick and Schmitts on left)
You will see the BIG White Coast Guard Ship to the right
Go past ship to Pratt Street
Right on Pratt
Go past the parking garage on Right
Turn right on promenade going towards the Marriott (before President street)
Follow past Marriott
Turn left on Aliceanna
to Water Fountain
Turn right at Legg Mason to water
Follow water/promenade all the way around Fells Point to gym.

Click on link below or cut and paste on your address line:

http://www.walkjogrun.net/routes/current_route.cfm?rid=F6AC3AAE-AE26-D351-1B261088D383EF66

Always keep hydrated and dress for the weather! Dress as if it is 20 degrees warmer!
See you all tomorrow night!

Happy Running!
Ang