Good evening all you sleepy heads! I hope you are all awake by now. Angie, Tara and I ran 6 miles in 56:34 this morning. Great job ladies!!! Way push it and not be afraid to take it out of your comfort zone.
We ran all along the water to just past the Cheesecake Factory and back. We missed everyone and thought about getting everyone's addresses just in case this happens again so we can start knocking on people's doors! I am considering it...
Enjoy your evening. Hopefully most of you will be joining Nate tomorrow morning. If you can't make it with Nate and want to borrow my GPS to do a run on your own, let me know.
Happy Running!
Saturday, March 28, 2009
Running in the Rain
If you plan to run today, don't change your mind because of the rain. No one can predict the weather for May 31st and no matter what the weather is on that day, you will be running! If you train in the rain you won't care if it is raining on race day. You will be prepared!
Train in the worst and hope for the best on race day!
Train in the worst and hope for the best on race day!
Thursday, March 26, 2009
Thursday evening run
If anyone is wondering we WILL be running outside tonight. Bring some dry clothes to change into afterwards.
Tuesday, March 24, 2009
3/24 The Calendar Says its Spring...
But it sure doesn't feel like it.
Our run this morning was 3.5 miles and included some nice hills. A map is attached below but we started at the club, ran along the water to Ellwood. North on Ellwood to Pratt. Left on Pratt. Right on Linwood then left on Baltimore for everyone's favorite hill. Left on Patterson Part Ave. and down the hill. Make a left on Eastern at the bottom of the hill and follow the part all the way to Linwood. Right on Linwood all the way back to Boston St. and to the club.
There are four hills on this route of varying distance and slope. Challenge yourself on the hills to maintain, if not increase your pace above your flat road pace. Don't slow down immediately at the top of the hill. Most people want to catch their breath as soon as the downhill starts, but this is the perfect time to increase your stride length and pace, taking advantage of gravity and letting it do some work for you. Keep working and breathing hard on the downhill. This will prolong your recovery, but you should aim to have your breathing under control by the time you hit the bottom of the hill... just it time for your return to your flat road pace.
http://www.gmap-pedometer.com/?r=2664265
-Nate
Our run this morning was 3.5 miles and included some nice hills. A map is attached below but we started at the club, ran along the water to Ellwood. North on Ellwood to Pratt. Left on Pratt. Right on Linwood then left on Baltimore for everyone's favorite hill. Left on Patterson Part Ave. and down the hill. Make a left on Eastern at the bottom of the hill and follow the part all the way to Linwood. Right on Linwood all the way back to Boston St. and to the club.
There are four hills on this route of varying distance and slope. Challenge yourself on the hills to maintain, if not increase your pace above your flat road pace. Don't slow down immediately at the top of the hill. Most people want to catch their breath as soon as the downhill starts, but this is the perfect time to increase your stride length and pace, taking advantage of gravity and letting it do some work for you. Keep working and breathing hard on the downhill. This will prolong your recovery, but you should aim to have your breathing under control by the time you hit the bottom of the hill... just it time for your return to your flat road pace.
http://www.gmap-pedometer.com/?r=2664265
-Nate
Sunday, March 22, 2009
3/22 Sunday Six Pack
This morning's run was 6 miles and it took us to the fair land of Federal Hill. See link below for the exact route.
Here is a brief run down. Boston St. to Aliceanna. Follow Aliceanna all the way to the Harbor then take the Harbor promenade or Pratt St across. Head south along the water then turn left at Rash Field. At the end of the field get onto Key Highway and take south to Cross St. Right on Cross St. and follow to Light St. Right on Light, back to the Harbor and return the way you came.
It is a pretty flat run with the only real hill at the Cross St. to Light St. section of the run.
http://www.gmap-pedometer.com/?r=2656643
Enjoy the run and if you plan on coming Tuesday morning, lets get excited about some hills.
-Nate
Here is a brief run down. Boston St. to Aliceanna. Follow Aliceanna all the way to the Harbor then take the Harbor promenade or Pratt St across. Head south along the water then turn left at Rash Field. At the end of the field get onto Key Highway and take south to Cross St. Right on Cross St. and follow to Light St. Right on Light, back to the Harbor and return the way you came.
It is a pretty flat run with the only real hill at the Cross St. to Light St. section of the run.
http://www.gmap-pedometer.com/?r=2656643
Enjoy the run and if you plan on coming Tuesday morning, lets get excited about some hills.
-Nate
Saturday, March 21, 2009
Happy Spring!
Today may be the second day of spring but it was a chilly morning for our runners! We ran 6 miles and everyone felt great at the end. There was even talk of training for a full marathon when we are finished with this training program.
Our route took us from the club along the water to East St.
Left onto East and continue to Baltimore St.
Left onto Baltimore up the hill to Broadway.
Left onto Broadway to Aliceanna.
Right onto Aliceanna to President Street.
Left onto President to the circle and to the water.
Along the water back to the club.
This run is exactly 6 miles to the posts next to the club.
Enjoy!
Our route took us from the club along the water to East St.
Left onto East and continue to Baltimore St.
Left onto Baltimore up the hill to Broadway.
Left onto Broadway to Aliceanna.
Right onto Aliceanna to President Street.
Left onto President to the circle and to the water.
Along the water back to the club.
This run is exactly 6 miles to the posts next to the club.
Enjoy!
Thursday, March 19, 2009
Dress for Success!
I was getting ready for my morning run today and I could not decide what to wear. I pulled out my handy little chart that I found in Runners World years ago and I thought you all might find it useful:
Temp and Basic Apparel
above 70: Lightweight/light-colored tank top and shorts
60 to 69: Sleeveless or tank top and shorts
50 to 59: T-shirt and shorts
40 to 49: Long-sleeve shirt and tights or shorts
30 to 39: Long-sleeve shirt and tights
20 to 29: Two upper-body layers and one lower-body layer
10 to 19: Two upper-body layers and one lower-body layer
0 to 9: Two/three upper-body layers, one/two lower-body layers
below 0: Three upper-body layers, two lower body layers
Temp and Basic Apparel
above 70: Lightweight/light-colored tank top and shorts
60 to 69: Sleeveless or tank top and shorts
50 to 59: T-shirt and shorts
40 to 49: Long-sleeve shirt and tights or shorts
30 to 39: Long-sleeve shirt and tights
20 to 29: Two upper-body layers and one lower-body layer
10 to 19: Two upper-body layers and one lower-body layer
0 to 9: Two/three upper-body layers, one/two lower-body layers
below 0: Three upper-body layers, two lower body layers
Wednesday, March 18, 2009
St. Patty's Day run
Yesterday's run was 3 1/2 miles. We took a vote whether to run the hill or run along the water and vote was a unanimous "We Want to Run the Hill!!!" So we climbed and we conquered and everyone said that it is not nearly as hard as it was the first time. Everyone is making great progress. Great work to Angie, Melissa, Rhonda, Aisha, Michelle, Tara and to our special guest runner Heath!
Our route took us from the club, along the water to Elwood St. North to Pratt then left on Pratt. Right on Linwood to Baltimore St. where we climbed the hill on the north side of Patterson Park. Left on Wolfe St to the water and back to the club.
Good luck tonight with your speed workout and I will see you all on Thursday. As always, we will meet at 6:30 at the front desk and anyone who is interested can join us for Jacki's flex class at 5:30.
-Melissa
P.S. I hope everyone watched "The Biggest Loser" last night. It was a very inspirational episode.
Our route took us from the club, along the water to Elwood St. North to Pratt then left on Pratt. Right on Linwood to Baltimore St. where we climbed the hill on the north side of Patterson Park. Left on Wolfe St to the water and back to the club.
Good luck tonight with your speed workout and I will see you all on Thursday. As always, we will meet at 6:30 at the front desk and anyone who is interested can join us for Jacki's flex class at 5:30.
-Melissa
P.S. I hope everyone watched "The Biggest Loser" last night. It was a very inspirational episode.
Sunday, March 15, 2009
April 4th
Start or finish your Saturday, April 4th long run with a race! Register today!
COLLEGEBOUND FOUNDATION'S RACE FOR THE FUTURE 5K
Apr 4, 2009
Start and Finish at Du Burns Arena in Canton, Maryland 1301 S. Ellwood Avenue, Baltimore, MD 21224
Late Registration 8:00 to 8:30 AM
Race Start 9:00 AM
Parking available on Du Burns Arena lot and street parking.
5k Entry Fees$25.00 if registered by March 31, 2009 (do not mail after March 31, 2009)$30.00 Race day registration (7:30am- 9:00am)Fees are non refundable and the event will occur rain or shine.
To register online visit http://www.charmcityrun.com/eventdetail.cfm?eventid=839 on the Internet!
COLLEGEBOUND FOUNDATION'S RACE FOR THE FUTURE 5K
Apr 4, 2009
Start and Finish at Du Burns Arena in Canton, Maryland 1301 S. Ellwood Avenue, Baltimore, MD 21224
Late Registration 8:00 to 8:30 AM
Race Start 9:00 AM
Parking available on Du Burns Arena lot and street parking.
5k Entry Fees$25.00 if registered by March 31, 2009 (do not mail after March 31, 2009)$30.00 Race day registration (7:30am- 9:00am)Fees are non refundable and the event will occur rain or shine.
To register online visit http://www.charmcityrun.com/eventdetail.cfm?eventid=839 on the Internet!
Friday, March 13, 2009
Saturday's run
Hello runners!
Hopefully everyone has recovered from Wednesday's hill workout. It was definitely a challenge!
On Thursday we ran 4 miles along the water. A slow, steady pace. Everyone was still feeling fatigued from the hills the night before.
We will be meeting at 8am Saturday morning for our 5 1/2 mile run. Don't feel intimated by the longer runs or the hill climb. Start slow and pick up your pace as you go. Enjoy the camaraderie of your group. These long runs are important to your training. They will also improve your fat-burning capacity, increase your endurance and build your overall stamina.
Happy running! Keep up the great work and the positive attitudes!
Hopefully everyone has recovered from Wednesday's hill workout. It was definitely a challenge!
On Thursday we ran 4 miles along the water. A slow, steady pace. Everyone was still feeling fatigued from the hills the night before.
We will be meeting at 8am Saturday morning for our 5 1/2 mile run. Don't feel intimated by the longer runs or the hill climb. Start slow and pick up your pace as you go. Enjoy the camaraderie of your group. These long runs are important to your training. They will also improve your fat-burning capacity, increase your endurance and build your overall stamina.
Happy running! Keep up the great work and the positive attitudes!
Wednesday, March 11, 2009
Train To Conquer Hills
Learn to see hills as your best friend! As you are running, remember with each hill you tackle you are getting stronger. You are training to be prepared for hills. When you see a hill on the course, you will not be intimidated. You will run with confidence all the way to the top!
Try this routine on a treadmill!
Time Speed Incline
0 – 3 min Relaxed Pace 2.0
3 – 5 min Race Pace 2.0
5 – 5:30 min Race Pace 6.0
5:30 – 7:30min Race Pace 2.0
7:30 – 8 min Race Pace 8.0
8 – 10 min Race Pace 2.0
10 – 11 min Race Pace 5.0
11 – 13 min Race Pace 2.0
13 – 13:30 -0.2 12.0
13:30 – 15 min Race Pace 2.0
15 – 16 min Race Pace 5.0
16 – 17 min Race Pace 3.0
17 – 18:30 min Race Pace 6.0
18:30 – 20 min Race Pace 2.0
20 – 20:30 min -0.2 off 12.0
20:30 – 22 min Race Pace 2.0
22 – 24 min Race Pace 4.5
25 – 26 min Race Pace 2.0
26 – 26:30 min -0.2 off 12.0
26:30 – 28 Race Pace 2.0
28 – 30 min Race Pace Start at 4.0 add 2.0 every 30 sec.
Try this routine on a treadmill!
Time Speed Incline
0 – 3 min Relaxed Pace 2.0
3 – 5 min Race Pace 2.0
5 – 5:30 min Race Pace 6.0
5:30 – 7:30min Race Pace 2.0
7:30 – 8 min Race Pace 8.0
8 – 10 min Race Pace 2.0
10 – 11 min Race Pace 5.0
11 – 13 min Race Pace 2.0
13 – 13:30 -0.2 12.0
13:30 – 15 min Race Pace 2.0
15 – 16 min Race Pace 5.0
16 – 17 min Race Pace 3.0
17 – 18:30 min Race Pace 6.0
18:30 – 20 min Race Pace 2.0
20 – 20:30 min -0.2 off 12.0
20:30 – 22 min Race Pace 2.0
22 – 24 min Race Pace 4.5
25 – 26 min Race Pace 2.0
26 – 26:30 min -0.2 off 12.0
26:30 – 28 Race Pace 2.0
28 – 30 min Race Pace Start at 4.0 add 2.0 every 30 sec.
Monday, March 9, 2009
3/10 Tuesday Morning Run
For those of you attending the Tuesday morning run, we are going to start incorporating some hills. Please see the link for the exact route. We will begin our run at 6 a.m.
http://www.gmap-pedometer.com/?r=2620890
http://www.gmap-pedometer.com/?r=2620890
Sunday, March 8, 2009
3/8 Crank up that pace... and don't forget the clocks
The number of miles is climbing and so are us runners. We did 5 miles this morning. The run was front loaded with everybody's favorite hill then the remainder was either downhill or flat. It is a continuation of the many runs we have already done.
Let's keep working on those hills and challenging each other with our times. As it starts to get warmer out the runs will become alot more enjoyable, but be sure to take in plenty of fluids before and after runs.
http://www.gmap-pedometer.com/?r=2616959
Let's keep working on those hills and challenging each other with our times. As it starts to get warmer out the runs will become alot more enjoyable, but be sure to take in plenty of fluids before and after runs.
http://www.gmap-pedometer.com/?r=2616959
Friday, March 6, 2009
'Cause tramps like us, baby we were born to run!
The Boss knew what he was talking about when he wrote that song. Baby we were born to run!
See you all Saturday morning at 8am for our longest run yet...5 miles! Run these miles at a comfortable pace but don't take it to easy on yourself. Remember, if you want to become a stronger runner you have to push yourself beyond what you think your limits are.
If you have a stopwatch, please bring it with you.
After our run we will do some light weights in the main gym followed by stretching.
As always, Happy Running!
http://www.mapmyrun.com/view_route?r=495229161586
See you all Saturday morning at 8am for our longest run yet...5 miles! Run these miles at a comfortable pace but don't take it to easy on yourself. Remember, if you want to become a stronger runner you have to push yourself beyond what you think your limits are.
If you have a stopwatch, please bring it with you.
After our run we will do some light weights in the main gym followed by stretching.
As always, Happy Running!
http://www.mapmyrun.com/view_route?r=495229161586
Thursday, March 5, 2009
Let's get some fresh air!!!
Did you know that most American's get less than 2o minutes of fresh air every day? That's right, most people walk to their cars in the morning, walk into their jobs, walk back to their cars in the evening and then into their homes. This is not so for the Canton Club runners. Let's brave this cold weather once again and prove them wrong! We will meet at the front desk tonight at 6:30pm for some fresh air and a 3.5 mile run.
Tonight we ran along the water. We ran 1.75 miles to the Harry and Jeanette Weinberg building, turned around and ran back to the club.
See you tonight!
Tonight we ran along the water. We ran 1.75 miles to the Harry and Jeanette Weinberg building, turned around and ran back to the club.
See you tonight!
Wednesday, March 4, 2009
Go Speed Racer Go
Tonight's speed training was a huge success! Runners, I know you were running considerably faster than your half marathon pace tonight. The goal tonight was for you to feel the turn over speed you have in your legs, to feel your strides open up, and to get those arms pumping right along with your legs. You all did outstanding!!!
Tonight's program was a standard pyramid run with five high intensity runs. In between each run, participants walked between 400 and 600m to recover before starting the next!
The distances were as follows
c=
Tonight's program was a standard pyramid run with five high intensity runs. In between each run, participants walked between 400 and 600m to recover before starting the next!
The distances were as follows
- 400 m
- 800 m
- 1600 m
- 800 m
- 400 m
The speeds were individualized based on each person's half marathon pace. The fastest pace was the 400 m and the slowest pace was the 1600 m.
Runners, you were cruising!
Keep up the great work!!!
c=
Sunday, March 1, 2009
3/1 Snow in March
I am not sure if it was the threat of snow, the wind, or the chilly temperature this morning, but it sure was a lonely run out there on Sunday morning. Either way the hills were waiting. Check out the map for the route. It was a 4 mile run that was basically an extension of last Sunday's run. As most know, we are expecting a decent amount of snow over the next day or so. Be careful driving and if you don't have a rest day, you may want to keep the workout inside.
For those of you who plan on attending Tuesday morning's workout check back on Monday evening for the plan. If there is still snow on the ground we will probably stick to the treadmills but lets wait and see how the weather plays out.
http://www.gmap-pedometer.com/?r=2598035
-Nate
For those of you who plan on attending Tuesday morning's workout check back on Monday evening for the plan. If there is still snow on the ground we will probably stick to the treadmills but lets wait and see how the weather plays out.
http://www.gmap-pedometer.com/?r=2598035
-Nate
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