Rosswog Running Blog

Wow, I cannot believe the Philadelphia Marathon is only three weeks away.  In order to makeup for the interval workout I missed on Friday and to ramp up for the big race, it was time for some speed play.  Consequently, early in the afternoon, I ran 2.9 miles up to Olympus High School and competed a Yasso 800 workout.  The results for each of the fast 800s are as follows:  2:36, 2:44, 2:41, 2:41, 2:47, 2:48, 2:45, 2:44, 2:46, and 2:47.  My average on the slow laps equates to 2:35 (a range from 2:00 to 3:05) and the average of my fast 800s calculates to 2:43 (i.e., this is a high 2:43 in that one more second would have made it 2:44).  The weather was pretty nice (just a little headwind when running north on the track) and I felt exhausted after my 5th and 6th interval (i.e., I did not know if I was going to complete the entire workout); however, this was my best Yasso 800 workout to date in terms of faster averages for both my the recovery and threshold laps.  I concluded my workout by jogging 2.8 miles back to home.

While watching Meb Keflezighi, one of my favorite elite runners, run an absolutely amazing and inspiring race to win the 40th New York City Marathon, I completed my non-running workout which consisted of 220 sit-ups, 30 push-ups, and a 60-second plank on elbows and toes.  A final thought on the NYC Marathon, with six of the men’s top ten spots (Ryan Hall--another favorite--finishing in 4th) going to American runners, this is more evidence that the USA is officially back in terms of distance running!!!

With having fallen back an hour over the weekend, the weather was much warmer for my sub-6:00-am run.  For my morning run, I ran over to Big Cottonwood Park where I completed one-and-a-half laps around the softball complex before heading back home. The total distance of this run was 1.5 miles at an easy pace in Vibram Five Fingers.

Following work, I ran on the treadmill for 1.4 miles before heading home.  After I got home, I went out for an evening run around the neighborhood then over to Big Cottonwood Park where I completed two-and-a-half laps around the softball complex then headed back home.  In total, I covered 2.9 miles (two miles in my Vibram Five Fingers).

My non-running workout consisted of 300 sit-ups, 30 push-ups, 20 (50 lbs) curls, and 20 (50 lbs) reverse curls.

For my sub-6:00-am workout, I strapped on my Vibram Five Fingers and headed over to Big Cottonwood Park where I completed a lap around the softball complex before heading back. The total distance of this morning run was 1.4 miles at an easy pace.

Following work, I hit the treadmill for a speed workout by running 4 miles of half-mile intervals (i.e., the slow halves at 8.8 miles per hour and the fast halves at 10.8) in a time of 24:39. I followed this interval workout with a 0.2-mile cool-down run at marathon pace. Before calling it a day on my running workout, I went out for an evening 1.6-mile jog run around the neighborhood.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 100 (16 lbs) curls, and 20 (50 lbs) reverse curls.

In order to catch up on my sleep (my weak excuse for sleeping in), I saved my running workout until the evening.  As a result, after I got home from work I put on my Vibram Five Fingers and headed out for an easy-pace run down to Granite High School.  Once at the school, a completed two laps around the track.  By the way, the contrast between the tack and the road is pretty sharp when you are wearing Five Fingers; that is, the rigidity of the payment is amazing.  Following my short track workout, I headed back home by way of Big Cottonwood Park.  I covered a total of 6.2 miles during my run, which happens to be my longest run to date in Five Fingers!  My aim is to eventually get my Five-Finger mileage up to where my feet are strong enough to run a marathon in a pair of racing flats.  I have my work cut out for me with this objective, but hopefully I can get to this point by April 17th (i.e., the day of the Salt Lake City Marathon).

For my non-running workout, it was sort of a recovery day in that I was only able to get in 320 sit-ups and 30 push-ups.

After a busy day at work, I decided to skip the treadmill and headed home for an evening run.  The morning and evening temperatures that were frigid a week ago are now perfectly cool for running.  Consequently, while breaking in my new pair of running shoes (Adidas Sequence), I just enjoyed my evening run up to Olympus High School where a completed two laps around the track while watching football practice before returning to home.  The total distance of this easy-pace run was 6.7 miles.

Since I skipped the gym today, my non-running workout was once again a concise one in that I only completed 330 sit-ups and 30 push-ups.

It was time for some speed play today.  Hence, succeeding a 0.3-mile warm-up and some stretching, I completed 3.0 miles of half-mile intervals on the treadmill (i.e., the slow halves at 8.8 miles per hour and the fast halves at 10.8) in a time of 18:22 (5k finish time was 18:44).  I then ran 0.5-mile cool down at marathon pace before heading home.  After I got home, I went out for a 0.7-mile jog around the neighborhood then an easy pace run in my Vibram Five Fingers over to Big Cottonwood Park then three laps around the softball before heading back home for a distance of 2.1 miles.

For my non-running workout, I completed 350 sit-ups, 30 push-ups, 80 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Early this Saturday morning, I ran 2.1 miles up to the Salt Lake Running Company for our weekly Salt-Lake-Marathon-In-Training group run.  For this group run, we ran up to 1700 East and completed two loops up to 1900 East and between roughly 2400 South and 3300 South before heading back to the store.  The total distance of this run was 6.6 miles; therefore, just a little over a 10k.  After picking up my new pair of Adidas Adizero Manas (I’m hoping to develop my gait and strength in my feet to the point where I can eventually run a marathon in these racing flats), I ran the 2.1 miles back home.

In order to not only add on some extra mileage, but also to pick-up a Philadelphia travel book for my upcoming race/trip, I ran up to the Holladay Library and back.  The total distance of this run was 5.3 miles.  Overall, today was a solid mileage day where I focused on my form as I ran at a relatively easy pace.

In regards to my non-running workout, it was short and sweet in that I completed 220 sit-ups, a 60-second plank on elbows and toes, and 30 push-ups.

Since I missed my weekly trail run last week, I tried to make up for it a little bit today by running over to Big Cottonwood Park and completing twelve laps around the park’s outer trail. The total mileage of this workout was 14.3 miles at an easy pace (took me 2:01:37 to finish; that is, an 8:30 minutes-per-mile pace). In addition, there was a little pain in my left foot that was leftover from yesterday workout; as a result, a few negative thoughts about quitting went through my mind after four laps. However, knowing that the Philadelphia Marathon is only two weeks away, I just continued to run by taking it one lap at a time. It was definitely a gut-check run and I was just happy to finish this workout.

In regards to my non-running workout, I completed 200 sit-ups, 30 push-ups, and a 80-second wall sit.

Following work, I hit the treadmill for a short workout before my Broncos hosted the Steelers on Monday Night Football.  After a short 0.2-mile warm-up, I ran 1.8 miles at marathon pace before heading home.

In the late evening, I headed out for a second run after the 28-10 defeat of my Broncos.  This workout encompassed running over to Big Cottonwood Park and completing three laps around the softball complex before taking off to Smith’s to pickup some groceries before heading home.  The total distance of this run was 3.6 miles at an easy pace.

For my non-running workout, I completed 220 sit-ups, 30 push-ups, and 150 (50, 40, 30, 16 labs) curls.

Having to pack in the morning for a late afternoon flight to Saint Louis meant that I had a short night of sleep and I had to get my workout done in the morning.  Consequently, I took an extended morning break from work (i.e., a regular break plus my lunch break) in order to hit the treadmill for some speed play.  After some stretching, I completed 6.0 miles of half-mile intervals on the treadmill (i.e., the slow halves at 8.8 miles per hour and the fast halves at 10.8) in a time of 36:39.  In order to make it a 10k, I ran a 0.2-mile cool down at marathon pace before getting back to work.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 20 (60lbs) butterflies, 150 (50, 40, 30, 16 labs) curls, and 20 (50 lbs) reverse curls.

I woke up at 5:00 am and headed out for a destination run around Saint Louis.  Starting at Union Station, I ran east on Market Street then headed south on Broadway to the Anheuser-Busch Brewery and corporate headquarters.  After running around the plant and through the Saint Louis Arsenal Park (i.e., an historical Civil War site) then I headed back to Union Station by way of Lafayette Park.  The total distance of this morning run was an even 8.0 miles at an easy pace.

After work, I went out for a second run.  This time I ran at an easy-pace down to Clark Avenue to Busch Stadium and back.  Then I jogged over to Chouteau Ave for dinner before running back to Union Station at an easy pace.  The combine distance of these evening runs was 3.2 miles.

My non-running workout consisted of 200 sit-ups and 30 push-ups.

For the second consecutive day, I woke up at 5:00 am and headed out for a morning run.  This time, I headed down to the Eads Bridge and crossed the Mississippi River into Illinois and ran down to the Malcolm W. Martin Memorial Park.  At this East Saint Louis park I ran the Gateway Geyser (the second largest fountain in the world) then up the Mississippi Overlook.  This park is directly across the river from the Gateway Arch; therefore, it offers an unbelievable view of Saint Louis City Skyline.  After taking in the amazing view, I headed back West Saint Louis by way of the Eads Bridge (while running back over the bridge, I witnessed something you will never see in Utah; that is, a relatively small tug boat pushing an enormous barge--the size of a city block--up the river).  I then headed down the side street just south of the bridge to the Mississippi River where I discovered a neat statue of Lewis and Clark and their dog in a raft floating to shore.  I ran along the Mississippi shoreline then headed back to Union Station by cutting through the Jefferson National Expansion Park which houses the Gateway Arch.  The total distance of my wake-up run was 6.5 miles at an easy pace.

Following work, at an easy ran down to Busch Stadium by way of Clark Ave then over to the Old Court House and back to Union Station by way of Market Street.  After getting a quick bite to eat, I jogged down to the Scottrade Center and attend the NFL hockey game between Saint Louis Blues and the Nashville Predators in which the Blues lost 2-1.  In total, for my easy runs I covered 2.7 miles.

Lastly, in regards to my non-running workout, I completed 200 sit-up and 33 push-ups.

Today I decided to get in my final speed workout before the Philadelphia Marathon.  Basically repeating the same workout that I completed on Tuesday, at the break of dawn I hit the treadmill in the Union Station Marriott’s gym.  After some light stretching, I completed 6.0 miles of half-mile intervals on the treadmill (i.e., the slow halves at 8.8 miles per hour and the fast halves at 10.8) in a time of 37:14.  There were no fans in this gym; therefore, it was sort of stuffy and it got pretty hot after a couple of miles.  As a result, I suffered through the last half of my workout where I was sweating like crazy (luckily I had a 20 oz water bottle which gulped down).  Following the six miles of running, I completed a 0.4-mile cool down before heading off to work.

For my non-running workout, I completed 200 sit-ups, 30 push-ups, and 100 (50, 40, 30, 20 labs) curls.

For the third straight Saturday, I ran 2.1 miles up to the Salt Lake Running Company for a group run.  It was a little chilly outside and the snow was falling lightly; therefore, the turnout was down from the past few weeks.  However, including the two staff members that led the run, we had nine runners show up for the workout.  Breaking out with the lead pace group, we ran up to 1700 East and completed two loops up to 1900 East and between roughly 2400 South and 3300 South before heading back to the store.  The total distance of this run was 6.6 miles, which we completed at a 7:23 minutes per mile pace.  Then to conclude my daily running workout, I ran 2.4 miles back to home.

Finally, my non-running was concise in that I just completed 300 sit-ups and 30 push-ups.

I’m glad that the Philadelphia Marathon is not one week earlier because my legs sure felt heavy today.  During my run up to Olympus High School where I proceed by following the Salt Lake Marathon course down 2300 East to Holladay Boulevard and 6200 South, my feet felt like blocks of cement.  However, in order to get in a couple of extra miles, on the way down 6200 South I broke it off by doing an up and back to Fort Boulevard before running down to Highland Drive and heading back home by way of Smith’s to pick up some groceries.  My left foot became really sore on my return trip as I developed a few blisters on my toes.  In total, I ran 13.5 miles at a slow and steady pace.  In an attempt to recover, I’ll make sure to put plenty of ice on my legs and especially my left foot tonight.

It was another short and sweet day for my non-running workout in that I just completed 300 sit-ups and 30 push-ups.

For my daily workout, I broke it up between the treadmill and running outside; that is, I completed 1.2 miles on the treadmill and an even 5.0 miles outside.  My main outside run entailed running over to the Smith-Kiln Chimney then up to the old Villa Theater on Highland Drive and back.  Due to my left foot being a little sore, I kept it at an easy pace.

In regards to my non-running workout, it was another 300 sit-up and 30 push-up day.

In short, the soreness in my left foot was a little bit worst today.  As a result, I’m glad it is a tapering week for the Philadelphia Marathon.  Anyways, after work I hit the tread mill for an easy-pace 1.3 mile run.  I then headed home and went out for a short run through Big Cottonwood Park, over to Murray Holladay Road, then up to Highland Drive.  On the way back to home, I felt that I was just running a stub, since the muscles in my left foot seemed to be tensing up and were not reacting to the pavement.  However, I still managed to get cover 4.8 miles at an easy pace. 

For my non-running workout, I was able to get in 300 sit-up, 30 push-ups, 100 (16 lbs) curls.

I dislike running on the elliptical machine because I can really never get into a good rhythm like I can on the treadmill.  However, since my left foot is still pretty tender and sore today, I decided to run on an elliptical for the first time in nearly four years (i.e., since early 2006 according to my workout log).  As a result, I began the day with a 1-mile workout on the elliptical, which seemed to positively stretch out my muscles in my left foot; therefore, relaxing it a little bit. 

During the workday, I consistently kept a bag of ice on my foot, which seemed to further help the issue.  After work, I hit the treadmill for 2.2 miles at an easy pace.  Then I switched it up by hopping on the elliptical for 2.4 miles.

For the third part of my running workout, I headed outside for an evening run to the Smith-Kiln Chimney then up to Harmon’s and back.  The total distance of this run was 4.5 miles at an easy.  Also, my left foot felt a little bit better than yesterday and I was even able to pick up the pace for a short period of time (i.e., on 1100 East I was able to clock a sub-7:00 pace between a couple of telephone poles).

Since I’m sort of in the process of tapering (i.e., still logging the mileage, but keeping it at an easy pace) for Sunday’s race, my non-running workout just consisted of 200 sit-ups and 30 push-ups.

Beginning my week-and-a-half vacation from work on the East Coast, I arrived in wet and dreary Charm City today.  Since my sister and brother-in-law are planning to run the half-marathon on Sunday, I decided to meet up with them in Baltimore then drive up to Philadelphia on with them on Saturday morning.  Even though it was raining outside, I tested out the left foot by running from my sister’s house down 33rd Street to Johns Hopkins where I completed three laps around the University’s track at Homewood Field before heading back.  The total distance of this run was 4.4 miles at an easy pace.  In regards to the tender foot, it felt a little bit better than yesterday, but it was still sore.

For my non-running workout, I completed 200 sit-ups and 30 push-ups before calling it a day in order to ice my foot and get a good night of sleep.

In order to get caught up on my sleep debt, I slept in today.  Consequently, late in the morning, I walked down to Lake Montebello Park and ran one lap around the park’s lake before heading up 33rd Street to Johns Hopkins and ran one lap around the University’s track at Homewood Field before heading back to my sister’s house on Yolanda Drive.  The soreness in my left foot seemed to subside after about four miles; therefore, hopefully, the same will happen in Sunday’s race.  Anyways, the total distance of this run was 5.6 miles at an easy pace.

In regards to my non running workout, I completed 200 sit-ups and 30 push-ups.

This morning, before driving up to Philadelphia, I ran down to Lake Montebello Park and took a lap around the park’s lake then I jogged over to Clifton Park before heading back to my sister’s house.  The total mileage of this run was an even 4.0 miles at an easy pace.  My left foot was actually a little sorer than yesterday; therefore, I’m just hoping the adrenaline of the marathon will make everything feel better.

I began marathon morning by walking outside the Sheraton hotel that I was staying at to judge for myself the coldness of the temperature.  Surprisingly and fortunately, the temperature was pretty mild at 5:30 am; that is, upper 30s to low 40s (the temperatures were much more frigid at the starting line of the two Ogden Marathons that I have run).  As a result, I did not have to put to use all the cold gear that I brought with me.  This is just another example that marathons tend to be completely unpredictable because I was warned by many runners who have run this race in the past that the temperature usually remains at or below freezing for the entire race (e.g., many returning runners that I bumped into remarked how frigid last year’s race was).  Consequently, since I do not handle cold weather that well (especially the part that involves standing around and shivering in the cold waiting for the race to start), I caught a big break with the outside temperature being so high for this time of the year.

After getting on all my running gear, I preceded with my sister and brother-in-law (who both ran the half marathon) to the starting line (which is also the finish line; that is, the course is essentially an oddly shaped figure-eight in that you visit the start/finish line three times--once at the start, at the 13.1 mile marker which is the end of the half marathon, then at the finish) by walking the twelve blocks from the Sheraton hotel down to the Philadelphia Art Museum and its steps that were made famous by the movie Rocky.  The place was absolutely packed with approximately 20,000 runners participating in this year’s races.  I was just able to deposit my drop bag in the appropriate UPS truck and get to my corral approximately five minutes before the race began.  Bart Yasso (running guru, developer of the brutal interval workout involving 800s, and Runner’s World icon) along with the Philadelphia Mayor Michael Nutter were leading the festivities at the starting line.

Once the starting horn sounded, we were off and running.  I immediately proceeded to run my slowest mile of the race (i.e., 6:57).  Even though I was near the front of the enormous pack in first corral that was comprised of one thousand of the fastest runners, it was slow going for the first couple of miles.  I think people were a little timid due to some of narrow streets caused by construction and due to the streets being wet in certain places on a chilly, but comfortable morning.  After we turned west at the base of the impressive Ben Franklin Bridge on to Delaware Avenue, I was able to pick up the pace a little bit (i.e., 6:18 for the third mile).

I just continued to chip away and improve my average pace over the subsequent miles with the exception of a 6:36 and a 6:35 pace on miles four and eight, respectively.  The biggest climb of on the course was between miles seven and eight; therefore, the reason for the 6:35.  However, I’m not completely sure why my fourth mile was 6:36, but my left foot seemed to bother my gait from time to time for the first ten miles.  With that said, I was able to knockout the following paces in the first ten miles: a 6:14, another 6:18, a 6:11, and a 6:10.  With the exception of a 6:13 for mile fifteen, my minutes-per-mile pace on this relatively flat course was basically a linear upward regression with a peak of 6:42 on mile twenty-five. 

By the way, what an amazing course!  The first half is in the big city and university areas of town; whereas, the second half goes along a road following the Schuykill River under a number of bridges and short stone tunnels to a turnaround point which is in the small town of Manayunk that is lined with small shops, a bunch of screaming supporters, and many signs that indicated there was plenty of beer in this town.

Once I reached mile twenty (shortly after the Manayunk turnaround), the so called second half of the marathon began.  By this time I realized that unfortunately my PR was not going to be broken in this race; that is, for some reason I was unable to accelerate with the faster runners.  As a result, I focused on keeping my minutes-per-mile down and not letting anyone else pass me.  After I ran under another bridge and by the mile-marker twenty-three, I determined that I felt good enough and my pace was fast enough to hold off any runners that would try pass me; therefore, I changed my objective to start chasing down runners over the last 5k.  I was able to pass a few runners as I headed back to the Art Museum, not because I was picking up the pace, but because I was able to hold it as other runners began to slow (especially during the last mile which involves an incline to the finish line).  

A larger crowd of supporters greeted the runners as we circled around in front of the Art Museum heading toward the finish line.  Since the Philadelphia Marathon puts first names on the bibs, everyone yells out your name as you run by.  Hence, with “Eye of the Tiger” blaring over the speakers and complete strangers lining the roads yelling out my name and words of encouragement made for an unforgettable experience as I approached the finish line.  I ended up finishing in a time of 2:50:58 which is my second-faster marathon and the first marathon where I ran every single mile at a sub-7:00 pace.  A product of a relatively flat course, my pace range of 47 seconds (6:10-6:57) was also a personal best.  However, if I could have kept up with the 2:40 runners, it was the perfect course and weather conditions to set a PR.  As a result, I’ll be thinking about this missed opportunity on all my upcoming training runs which should keep me motivated all winter long.

Finally, after recovering for awhile, I was able to get in some post-race training by completing 300 sit-ups and 30 push-ups.

In order to test the water so to speak, I jogged through the rain (it’s a good thing that this storm held off over the weekend or it would have been one wet and chilly race) at an extremely slow pace from the Sheraton hotel I was staying at down to Independence Mall by way of the City Hall building.  Once at the mall, I jogged around the Liberty Bell Center, Independence Hall, Washington Square (which houses the Tomb of the Unknown Revolutionary War Soldier), back up to the Christ Church Burial Ground (the site of Benjamin Franklin’s grave), then around the United Sates Mint and over to China Town before heading back to the Sheraton.  Needless to say, this was an historical recovery run.  I took the entire 7.5 miles of this workout at a slow pace; that is, it took jogging a couple of miles before the stiffness in my legs began to subside.  Also, the bad news is that that soreness in my left foot still persists; however, the good news is that the soreness is no worse today than before the marathon.

Finally, I headed down to the hotel’s basement gym for my non-running workout which consisted of 200 sit-ups, 30 push-ups, 170 curls (40, 30, 20 lbs) and 20 (50 lbs) reverse curls.

I woke up to a foggy and raining morning in Philadelphia; that is, I could barely see the steps of the city’s famous Art Museum which was just down the street from my hotel.  Since my legs were feeling a little less stiff today (however, my left foot was still achy and sore), I headed out for my morning run with the aim for running up the Art Museum’s steps like Rocky.  However, just before I got to the museum, a security guard warned me by yelling, “You are not running up those steps, they are closed to the public.”  Needles to say, I must have looked like an out-of-town jogger looking to reenact a part of movie history, because this guard sure knew my intention.  I looked ahead and I could see that there were gates around museum and the guard informed me that they were in the processes of setting up for the city’s Thanksgiving Day Parade.  The need to run up the Art Museum steps just gives me a good excuse to return to Philly.

Back in Baltimore (albeit, an overcast Baltimore) , I could not pass on the opportunity to go out for a late morning run down to the city’s famous Inner Harbor.  Plus, for the first time in a couple of weeks, I was able to walk down stairs without experiencing pain in my left foot.  Starting at Yolando Road, I ran around Stadium Place (i.e., the site where Memorial Stadium--home of the Colts and Orioles--use to stand) down to 33rd Street.  Following the Baltimore Marathon route for the next mile or so, I headed down 33rd then turned up Gilford Avenue.  After a few blocks, I crossed over to St. Paul then headed down to the Inner Harbor by taking one lap around the square at the historic Mount Vernon Place.  Once at the Inner Harbor, ran up and down the north-side of the harbor taking in the view.  The docks and shopping malls were pretty much the same from the last time I ran around this part of Baltimore; however, there are many more pricy condos along the south side of the harbor and a new Legg Mason building on the north side.  After enjoying the fresh sea air of the Chesapeake, I headed over to Camden Yards and took a lap around the MB&T Stadium (by the Jonny Unitas statue) and Orioles Park before heading back to Yolando Road.  The total distance of this run was 13.1 miles at an easy pace.

In regards to my non-running workout, I completed 300 sit-ups and 30 push-ups.

Happy Thanksgiving!  It was rainy and foggy morning in Baltimore.  However, the temperature was in the high 40s; therefore, perfect weather for running.  Shortly after waking up, I got out the door and ran from Yolando Road down to Lake Street, to Montebello Lake Park and took one lap around the park before heading up through Clifton Park.  Once on the other side of Clifton Park, I ran by Woodstock Field then down to Herring Run Park.  I discovered that this park has a really neat running trail (plus, lots a mud on a rainy day like today) that spans quite a few blocks of city; as a result, this park truly lives up to its “run” title.  Not sure how long the Herring-Run-Park trail actually goes, I broke off my run at one of the street crossings and headed back up to Clifton Park.  Once at Clifton Park, I added on some extra miles before heading back to Yolando Road by running around the various trails of the park and golf course.  In total, I ran 13.5 miles at an easy pace and for the most part my left foot felt pretty good (i.e., just a little soreness).

For my non-running workout, it was just the basic day of 300 sit-ups and 30 push-ups.

After staying up late the night before to watch my Jazz defeat the Bulls in a Thanksgiving night doubleheader (the game started at 10:30 pm and ended just after 1:00 pm EST), I went out for a mid-morning run.  This workout consisted of two laps around Lake Montebello then up 33rd Street to Johns Hopkins University.  At the University, I completed one lap around the school’s Homewood Field before heading back to Yolando Road by way of the Giant to pick up some groceries for breakfast.  In total, I ran 6.8 miles at an easy, but a faster pace than previous days.

In addition, today was just another standard non-running workout in that I completed 300 sit-ups and 30 push-ups.

Since I was missing my weekly group training run at the Salt Lake Running Company, I decided to get out and put some miles in on blue-sky and sunny Saturday in Baltimore.  For the last three years that I have visited my sister, I have made it a point to run down to Fort McHenry and back.  I figured this was a perfect day to go on this run for the fourth year in a row.  As a result, late in the morning I headed out the door and down Yolando Road to 33rd Street.  Following the Baltimore Marathon course for the next mile or so, I ran over to Gilford Avenue then after a few blocks, crossed over to St. Paul Street.  A few blocks after Penn Station, I veered off of St. Paul Street and completed one lap around the historic Mt. Vernon Place square before heading down to the Inner Harbor.  After weaving through and around the numerous shoppers and tourists at the Inner Harbor, I ran up to the top Federal Hill and just admired the view of the Harbor.  I then ran down to the historic Fort McHenry (this is the famous fort that was bombarded on September 13-14, 1814 during the Battle of Baltimore of the War of 1812 by the British in which Francis Scott Keys created our National Anthem) and circled the running trail along the parameter of this National Park.  The amazing view of Chesapeake Bay (e.g., sailboats, enormous cargo vessels, and the Domino Sugar plant) is well worth the trip to Fort McHenry.  Plus, there is something special about seeing the Star Spangle Banner flying high and proud at the Fort.  On the way back to Yolando Road, I turned off before Federal Hill in order to run and tour the streets of the numerous expensive condos that have been built up along the Harbor (if anyone is interested, according to a sign, there are still plenty available starting at $700k).  In total, I ran 15.3 miles at an easy and relaxed pace.  In summary, a terrific day of running!

Lastly, for my non-running workout, I was able to get in 300 sit-ups and 30 push-ups.

Being a history geek, I enjoy running past historical markers and, if there is a plaque, picking up a few tidbits of information. Since Baltimore is loaded with historical sites, I decided to take advantage of the sunny and cool weekend weather in Charm City and go out for an historical destination run. Having picked up a Maryland Civil War Trails map for Baltimore, I identified the following two sites within running distance that I have not seen before: the Greenmount Cemetery and the Battle Monument.

Starting out on Yolando Drive, I ran down to 33rd Street then over to Calvert Street (named after the founder of Maryland). I jogged down Calvert to North Avenue then ran a few blocks over to the Greenmount Cemetery where many Civil War figures and the Booth family are buried including the ill-famed John Wilkes Booth. Maryland was one of the Border States during the War and Baltimore was very much split between the northern and southern sympathizers.

After running by the cemetery, I headed back over the Calvert Street then down to the Battle Monument located between Lexington and Fayette Streets. This happens to be our nation’s first monument dedicated to the civilian solider and was erected to celebrate victories over the British in the War of 1812 in the Battle of North Point and the Bombardment of Fort McHenry. In 1861, the governor of Maryland and mayor of Baltimore gave speeches at this monument to try to calm the citizens down after the Baltimore Riot. Also, the Battle Monument, which depicts Lady Liberty holding up a victory laurel, is used in the Baltimore City symbol.

On my way back to Yolando Road, I ran by Mt. Vernon Place and took a lap around the cobble street road circling the famous Washington Monument. I discovered that President Lincoln gave a stirring speech from this site on April 18, 1861. Also, reading from a plaque, President John Quincy Adams gave Baltimore one of its well know nicknames of “Monumental City” due to these two famous monuments. In total, I ran 8.6 miles at an easy and enjoyable pace.

Finally, for my non-running workout I was able to complete 300 sit-up and 30 push-ups.

After packing up and before catching my flight back to Salt Lake City, I headed out for a late morning run in a cloudy and wet Baltimore.  The rain steadily came down my run that started at Yolando Road where I ran over to and around Stadium Place to 33rd Street.  Then flowing part of the Baltimore Marathon course, ran to Gilford Avenue then up Saint Paul Street.  I headed down Saint Paul and over to Mt. Vernon Square where I took a lap around the Washington Monument before heading down to Camden Yards.  Passing Orioles Park, I took Pratt Street to Emory Street where I ran by the birthplace of one of Baltimore’s most famous residents, Babe Ruth.  Continuing up Pratt Street I ran to the historic Mt. Clare Station, which is now the Baltimore & Ohio Railroad Museum that houses numerous antique trains.  Before heading back to Yolando Road, I jogged up to Lombardi Street past the Hensley Market to Union Square.  The total distance of this run was 12.5 miles at an easy pace.

In regards to my non-running workout, I completed 300 sit-ups and 30 push-ups.