Hello Runners!
We are ready!!!! I cannot wait until Saturday - it will be such a great experience! We will be running tonight at 6pm - flat road with no hills only 3.7 miles - what a breeze that will be.
Here is the link: http://www.runningmap.com/?id=227322
I am so proud of all of you! You have been so dedicated, have worked extremely hard and have improved your times. I hope you all reach your own goals on Saturday. I feel very privileged to be your trainer! I have loved working with all of you! You all have had such a great attitude and so much fun!
As Always..... Happy Running
Tuesday, October 12, 2010
Friday, October 8, 2010
FINAL LONG RUN!!
Hello Runners!!
Saturday will be our final long run for us - isn't it a bittersweet feeling?
SEE YOU AT 6:30AM
Here we go 11 miles http://www.runningmap.com/?id=226515
Leave the gym go left towards water
follow to Washington Street (right)
Washington Street to Baltimore (left)
Baltimore to Wolfe (left)
Wolfe to Fleet (right)
Fleet all the way around Inner Harbour
to Rusty Scupper follow promenade to the Harborview Tower
Cross Street (right)
Cross to Riverside (left)
to Fort Ave (left)
follow Fort all the way to the entrance to Fort McHenry
Turn back around down Fort Ave to Light
Light Right to Inner Harbour
Turn Right before President street going towards Pier 6 to Aliceanne Street
Aliceanne turn left
Aliceanne to Broadway (left)
Broadway to Eastern (Right)
Eastern to Chester (right)
Chester to Boston (left)
all the way to the gym!!!
BTW! SHIRTS ARE HERE AND THEY ARE NICE!
Saturday will be our final long run for us - isn't it a bittersweet feeling?
SEE YOU AT 6:30AM
Here we go 11 miles http://www.runningmap.com/?id=226515
Leave the gym go left towards water
follow to Washington Street (right)
Washington Street to Baltimore (left)
Baltimore to Wolfe (left)
Wolfe to Fleet (right)
Fleet all the way around Inner Harbour
to Rusty Scupper follow promenade to the Harborview Tower
Cross Street (right)
Cross to Riverside (left)
to Fort Ave (left)
follow Fort all the way to the entrance to Fort McHenry
Turn back around down Fort Ave to Light
Light Right to Inner Harbour
Turn Right before President street going towards Pier 6 to Aliceanne Street
Aliceanne turn left
Aliceanne to Broadway (left)
Broadway to Eastern (Right)
Eastern to Chester (right)
Chester to Boston (left)
all the way to the gym!!!
BTW! SHIRTS ARE HERE AND THEY ARE NICE!
Wednesday, October 6, 2010
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 fall 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!
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 fall 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!
Wednesday, September 29, 2010
ANOTHER 10 FOR SATURDAY!
Hello Runners!
Our run will be going through hills and flats!
We will start at the gym at 5:30 am - I know that is real early and I appreciate everyone agreeing on coming that early!
http://www.runningmap.com/?id=224634
Gym - turn left towards the water to Washington Street
Up Washington, left on Wolfe
Wolfe - Right on Eastern
Eastern to Inner Harbour
All around Inner Harbour to Rusty Scupper
Follow Promenade all the way around until you get to Harbour View Towers
Right on Pierside/Cross Street
Cross Street - Left on Riverside
Riverside - Right on Fort Ave
Fort Ave - Right on Light to Inner Harbour
Inner Harbour to Pratt
Pratt to walking area before President street (we have run this before)
Follow promenade (pier 6 on right) to Aliceanna left
Aliceanna to Washington left
UP UP UP to Baltimore right
Down Baltimore
Baltimore - right Ellwood to water - make right to gym!
WE MADE IT!
Our run will be going through hills and flats!
We will start at the gym at 5:30 am - I know that is real early and I appreciate everyone agreeing on coming that early!
http://www.runningmap.com/?id=224634
Gym - turn left towards the water to Washington Street
Up Washington, left on Wolfe
Wolfe - Right on Eastern
Eastern to Inner Harbour
All around Inner Harbour to Rusty Scupper
Follow Promenade all the way around until you get to Harbour View Towers
Right on Pierside/Cross Street
Cross Street - Left on Riverside
Riverside - Right on Fort Ave
Fort Ave - Right on Light to Inner Harbour
Inner Harbour to Pratt
Pratt to walking area before President street (we have run this before)
Follow promenade (pier 6 on right) to Aliceanna left
Aliceanna to Washington left
UP UP UP to Baltimore right
Down Baltimore
Baltimore - right Ellwood to water - make right to gym!
WE MADE IT!
Wednesday, September 22, 2010
10 MILE PRACTICE RUN - SATURDAY!
Hello Runners!
We will be doing our practice run on Saturday which we will be running part of the course. We will meet at the gym by 6:30 and walk up to the corner of Linwood and Eastern at Patterson Park. Falls Road Running will be the host which means there will be a lot of people running. They will offer water stops also. This will be a good run for us!
I have attached the link:
http://www.runningmap.com/?id=223125
Hopefully we will not have any more falling down or other "accidents" on Saturday!!!!!!
Happy Running! See you Saturday!
BTY - Thursdays run should be 5 miles! Follow last weeks course if you want!
We will be doing our practice run on Saturday which we will be running part of the course. We will meet at the gym by 6:30 and walk up to the corner of Linwood and Eastern at Patterson Park. Falls Road Running will be the host which means there will be a lot of people running. They will offer water stops also. This will be a good run for us!
I have attached the link:
http://www.runningmap.com/?id=223125
Hopefully we will not have any more falling down or other "accidents" on Saturday!!!!!!
Happy Running! See you Saturday!
BTY - Thursdays run should be 5 miles! Follow last weeks course if you want!
Thursday, September 16, 2010
EIGHT IS GREAT FOR A BEAUTIFUL SATURDAY!
Hello Runners!
I hope everyone has had a great week!
We will be running about 8.6 miles on Saturday. Yes of course we will start with the hills, run through the Inner Harbor to the Science Center, head back towards the hills! Yes! we are ending with the hills. I have attached the link! Check it out - if you have any questions please contact me.
http://www.runningmap.com/?id=221486
Make sure you hydrate with water, Gatorade or power-aide - not with alcohol! :)
Happy Running
I hope everyone has had a great week!
We will be running about 8.6 miles on Saturday. Yes of course we will start with the hills, run through the Inner Harbor to the Science Center, head back towards the hills! Yes! we are ending with the hills. I have attached the link! Check it out - if you have any questions please contact me.
http://www.runningmap.com/?id=221486
Make sure you hydrate with water, Gatorade or power-aide - not with alcohol! :)
Happy Running
Wednesday, September 15, 2010
Thursday's Run
Hello Runners!
You all kicked butt at the 5K Saturday! You all should be very proud of your times!
The run for Thursday will be the same! Link: http://www.runningmap.com/?id=219557
As for Saturday - hydrate all week! The route will be posted by Friday! 8+ miles!
Happy running!
You all kicked butt at the 5K Saturday! You all should be very proud of your times!
The run for Thursday will be the same! Link: http://www.runningmap.com/?id=219557
As for Saturday - hydrate all week! The route will be posted by Friday! 8+ miles!
Happy running!
Friday, September 10, 2010
SATURDAY'S RACE AND RUN!
Happy Friday Runners!!!
So Saturday, we will meet at the gym around 7:45 - 8am and would like to leave soon after that. We will be bussed to the start line ( along the way we will figure out a meeting place after the race) run the race, meet and then we will run back along the water. This is going to be lots of fun!
I hope everyone picked up their packet!
See you in the morning! Get lots of rest and no drinking tonight
Happy Running
So Saturday, we will meet at the gym around 7:45 - 8am and would like to leave soon after that. We will be bussed to the start line ( along the way we will figure out a meeting place after the race) run the race, meet and then we will run back along the water. This is going to be lots of fun!
I hope everyone picked up their packet!
See you in the morning! Get lots of rest and no drinking tonight
Happy Running
Thursday, September 9, 2010
Great Day for a 5 mile Run!
Hello Runner's!
It is a beautiful day to run. I have attached the link for your five mile run. You will be leaving the gym this time starting down the water towards Fells Point to Harbour East (LeggMason) follow Aliceanne until Wolfe turn left on Wolfe - follow Wolfe to Baltimore Street - turn right
follow until you get to Patterson Park Ave turn right. Follow to Eastern - turn left on Eastern to Linwood and follow to the water and back to the Gym.
http://www.runningmap.com/?id=219557
We will be running the 5 k race on Saturday. Please plan on arriving to the gym by 8am - as soon as everyone gets here we will load up in the truck and head to down town. After the race we can all meet and run back to the gym together!
DON'T FORGET TO PICK UP YOUR PACKET!!! THE ADDRESS IS ON THE RACES WEB SITE!
Happy running!
It is a beautiful day to run. I have attached the link for your five mile run. You will be leaving the gym this time starting down the water towards Fells Point to Harbour East (LeggMason) follow Aliceanne until Wolfe turn left on Wolfe - follow Wolfe to Baltimore Street - turn right
follow until you get to Patterson Park Ave turn right. Follow to Eastern - turn left on Eastern to Linwood and follow to the water and back to the Gym.
http://www.runningmap.com/?id=219557
We will be running the 5 k race on Saturday. Please plan on arriving to the gym by 8am - as soon as everyone gets here we will load up in the truck and head to down town. After the race we can all meet and run back to the gym together!
DON'T FORGET TO PICK UP YOUR PACKET!!! THE ADDRESS IS ON THE RACES WEB SITE!
Happy running!
Tuesday, September 7, 2010
Hill's, Hill's and More Hill's
Hello Runners!
We will be hitting the Patterson Park Hill's again!! We will not let them defeat us! No Way!
We will leave the gym at 6pm and do a slow warm up jog to the park. Drink lots of water today and Gatorade if you have it.
See you later on!
BTW - Everyone did a fantastic job Saturday on our run! What a beautiful day it was! Everyone has cut their time a lot! Keep up the hard training!
Happy Running!!
We will be hitting the Patterson Park Hill's again!! We will not let them defeat us! No Way!
We will leave the gym at 6pm and do a slow warm up jog to the park. Drink lots of water today and Gatorade if you have it.
See you later on!
BTW - Everyone did a fantastic job Saturday on our run! What a beautiful day it was! Everyone has cut their time a lot! Keep up the hard training!
Happy Running!!
Friday, September 3, 2010
6 MILES ON SATURDAY IS GOING TO FUN SO LET'S GO OUT AND RUN, RUN, RUN!
Hello Runners!
Our run tomorrow will be 6 miles! We will start with hills and then head towards the Inner Harbour. It looks like it is going to be a Fabulous morning!
Have a great rest of your Friday!
Here is the Link: http://www.runningmap.com/?id=217608
Happy running!
Our run tomorrow will be 6 miles! We will start with hills and then head towards the Inner Harbour. It looks like it is going to be a Fabulous morning!
Have a great rest of your Friday!
Here is the Link: http://www.runningmap.com/?id=217608
Happy running!
Wednesday, September 1, 2010
FOUR 4 FUN!
Hello Runners!
I hope you are staying cool today in this nasty heat!
Thursday's run is 4 miles, starting with hills and then going to flat streets along the water. I have attached the link for the route. You will see a little jog in the route it goes from Alicanne (R) and then you turn left on Broadway to Thames, follow Thames to the water and turn left along the water.
I will be running around 8 am if anyone would like to join me.
Happy running!
http://www.runningmap.com/?id=217260
I hope you are staying cool today in this nasty heat!
Thursday's run is 4 miles, starting with hills and then going to flat streets along the water. I have attached the link for the route. You will see a little jog in the route it goes from Alicanne (R) and then you turn left on Broadway to Thames, follow Thames to the water and turn left along the water.
I will be running around 8 am if anyone would like to join me.
Happy running!
http://www.runningmap.com/?id=217260
WE ARE TOO TOUGH FOR THE HEAT!
Hello Runners!
Everyone did such a great job last night in that heat! I cannot stress enough how important it is to train hills and speed especially in the heat! You never know it could be very hot during the race.
Be proud! I can see everyone is improving on their race pace!
Cross train today - Take a spin class, yoga, ride a bike, walk or light weight training.
I will be running on Thursday around 8 am if anyone is available.
I will post our route later today!
Again - Nice work all!
Happy running
Monday, August 30, 2010
Tuesday at Patterson Park
Hi Runners!
Our run Saturday was awesome! Everyone did very well and I can see improvement already! Keep up the good work and remember to follow the schedule.
We will be running to Patterson Park on Tuesday and will be running hills (no sprinting).
FYI: I discussed with some of you on Saturday....I would like all of us to run in the Run to Remember 5 K on September 11th. It starts downtown and finishes at Federal Hill. Steve will drive us to the start, run the race and then run home. That should be around 7 or so miles, which we supposed to run. The cost is only $20 if you register before August 1st. You can register on the Charm City Run Web Site.
Hope to see you all on Tuesday! Hydrate today! It is going to be hot.
Happy Running :)
Our run Saturday was awesome! Everyone did very well and I can see improvement already! Keep up the good work and remember to follow the schedule.
We will be running to Patterson Park on Tuesday and will be running hills (no sprinting).
FYI: I discussed with some of you on Saturday....I would like all of us to run in the Run to Remember 5 K on September 11th. It starts downtown and finishes at Federal Hill. Steve will drive us to the start, run the race and then run home. That should be around 7 or so miles, which we supposed to run. The cost is only $20 if you register before August 1st. You can register on the Charm City Run Web Site.
Hope to see you all on Tuesday! Hydrate today! It is going to be hot.
Happy Running :)
Friday, August 27, 2010
SATURDAY'S FUN FOR A RUN DAY!
Hello Runners!! Happy Friday :)
We will be running 5+ tomorrow! We will start with hills first on this run. Everyone meet at the gym around 6:45 am. Please drink lots of water and Gatorade during the day today to hydrate. It is going to be a lovely morning to run!
Here is the link to our run: http://www.runningmap.com/?id=215899
Enjoy your day!
Happy Running
We will be running 5+ tomorrow! We will start with hills first on this run. Everyone meet at the gym around 6:45 am. Please drink lots of water and Gatorade during the day today to hydrate. It is going to be a lovely morning to run!
Here is the link to our run: http://www.runningmap.com/?id=215899
Enjoy your day!
Happy Running
Wednesday, August 25, 2010
Thursday's recommended run
Hello Runners!!!
The following is the recommended run for Thursday:
http:www.runningmap.com/?id=215275
This has some hills and a good short run! If anyone wants to run on Thursday, let me know I am free most of the day!
Happy Running!
Monday, August 16, 2010
Welcome Runners!
Hello runners!
Saturday was an awesome day to run! Everyone did so well and I think we have a great team and I know we all will improve each and every day!
Tuesday we will be running sprints at the park right down the sidewalk from the gym. Meet at the gym front desk at 6pm weather permitting. If it storms we will be in side on the treads.
Happy Running!!!!
Saturday was an awesome day to run! Everyone did so well and I think we have a great team and I know we all will improve each and every day!
Tuesday we will be running sprints at the park right down the sidewalk from the gym. Meet at the gym front desk at 6pm weather permitting. If it storms we will be in side on the treads.
Happy Running!!!!
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