Yasso 800s @ Banneker

Hi Crawlers,

Tomorrow we will be meeting at Bannecker Track for a classic yasso 800s workout.
**The Cardozo gate has been closed for Spring Break, but we should hopefully be able to return next week**
The traditional Yasso workout is 10 x 800. If you would like to do all 10, you are welcome to join me and Caroline starting at 6:10 am. If you would like to do the usual 3 mile of track work, come at the normal 6:30 am start time for 6 x 800. The rest after each interval is supposed to be as long as it takes you to run the 800 (so run the 800m in 3:30, rest for 3:30). Feel free to follow that format.
Otherwise, we will count down ~3 minute from when the leader finishes an interval, and we can use that metric to start each interval as a team.
Finally, congrats to anyone and all who ran Boston yesterday!

CRAWL ON!

2017 Cherry Blossom 10-miler success!

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Great job to all the Crawlers who completed the Cherry Blossom 10-miler on Sunday! We had a strong showing for a gorgeous race day!
Ashley Etue: 1:09:34
Andy Browne: 1:11:14
Pete Brunner: 1:08:34
Julie Dickerson: 1:04:43
Liz Lauzon (who came back especially from Mexico!): 1:08:07
Caroline Mosley: 1:04:43
Did I miss anyone?!
I think our track workouts are paying off, so stayed tuned for our weekly workout tomorrow!
Crawl on!
Caroline

Cherry Blossom-inspired workout!

Tomorrow we will be having our weekly track workout at Cardozo track 6:30am with 2 options, since there are a few of us getting ready for the Cherry Blossom 10-miler on Sunday:

Option 1: Wildcard Workout
Jordan will lead whoever is looking for a speed workout. We will have a deck of cards, with the numbers corresponding to the distance (so 2=200m, 3=300m, all the way up to an A=1200m). The total distance will be around 3 miles.
Option 2: Cherry Blossom Warm-up
I’ll lead whoever is gearing up for Cherry blossom into an easy 3-4 miles, doing 6-8 strides sprinkled in for some turn-over.
Is anyone else doing Cherry Blossom on Sunday?! We will see if we can gather for a group photo before and race and always feel free to share times/stories with the group. I know that Alex Tisley will have a small cheer squad going, which anyone is welcome to join as well!

Crawl on!

Rewind: Mile repeats (for real).

Meet at 6:30am at Cardozo Track on this 3rd day of spring for 3 X 1 mile repeats. Aim to have the first repeat at 5k pace, and then get progressively faster with each repeat.
We will have a 400m jog between each and maybe do some strides at the end (time-permitting).
(This is a re-do from last week since few of us decided NOT to skate our way around the track)

No such thing as a snow day for runners!

Hey Crawlers,

We will keep it nice and simple: 3 X 1 mile repeats with 400m rest between each mile.
Workout is ON for tomorrow--per Zachary’s track report there should be some open spots, so we can hopefully get a few laps in!
As usual, 6:30am workout at Cardozo Track. Let’s aim for 5k pace or faster depending on how the track looks.
Hopefully everyone got some good rest with the “snow day” 😉
See you on the track!

Return of Spring, get those laps in!

500m X 700m X 800m, three times through is the workout tomorrow!

We will do short rests between the intervals (100m) and then a longer 400m jog between each set.

Come on out for our weekly Wednesday track workout at 6:30am at Cardozo Track–all are welcome! Liz will be leading from afar in Mexico with this workout (aka I’ll be calling the shots!):

Also, A shout-out to Liz who WON 1st place in 44:59 in the Carrera Colegio Americano 10k down in Mexico! Julie and I won second and first woman, respectively, in a the Backyard Burn 10 mile trail race this Sunday in 1:12 as well.

If anyone is running races, please feel free to send me any results. Definitely fun to share and congratulate each other as race season is upon us!

Crawl on!