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
Thursday, September 22, 2011
Friday, September 16, 2011
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
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
Wednesday, September 14, 2011
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
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
Monday, September 12, 2011
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.
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.
Friday, September 9, 2011
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
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
Wednesday, September 7, 2011
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!
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!
Wednesday, August 31, 2011
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!
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!
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