Run Run Revolution! This Week’s Workout – Cardozo Track on Thursday at 6:30 AM for DMRs

 

Spring is here and good running weather has arrived! 

This week, we will be back on the track for our 2 person Distance Medley workouts! This is a challenging workout where we pair up and by the end of the workout we will have each run a 400-800-1200-1600.

I was sorry to miss last week’s workout but I understand y’all had a lot of fun.  In solidarity with the Crawlers, I found a high school track across from the hotel I was staying at in Western Pennsylvania.  The great thing about being part of a running club is how we can motivate each other to get out of bed, get outside, and get a good run in.

Pittsburgh’s a fantastic town for running – well, if you’re me that is – because wherever you go there is a hill to run up!  

Hope to see you all Thursday morning!

Sam

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A Discussion on Runner Safety

It seems almost weekly, I read an article in the Washington Post local section about a runner, cyclist, or pedestrian being injured or killed because they were hit by a car.  Not only is this horrific and sad, but it is a wake up call for me that I need to be more intentional about being a safe runner on the streets of DC.  I need to a better job of looking both ways, stopping at red lights, and promoting safety over whether or not I’ll set a personal record on my favorite 6.5 mile loop.   

I am curious.  Do people usually run with id? Does anyone have Runner ID? 

What rules do people adhere to when it comes to safety? 

Below are 8 basic rules: 

1) Run on sidewalks when available

2) If sidewalks are not available, run against traffic.

3) If running with a group on the street, run behind one another not side by side.

4) Stop at traffic lights.

5) Look both ways at all stop signs and lights.

6) Know your environment – especially if you are running late at night or early in the morning.

7) Make sure your shoes are tied.

8) If you run with an ipod, do not keep the music too loud!

What else?

Crawler workout – Thursday 6:30 AM at Cardozo High for ‘Hammer’ Quarters

The workout will be 12 quarters (3 sets of 4 quarters).  In each set, the first 3 are run around 10k pace, while the fourth run is run faster.  100 meter rest between quarters.  And 200 to 400 meter rest between sets! It’ll be good to work on our speed. 

Also, huge congrats to Lauren G for running another fantastic marathon. She ran Boston in 3;32!  Go Crawlers!

Crawlers finish 4th and 7th at Cherry Blossom!

G’day everyone!

I just wanted to send a brief note about today and Thursday!

First, Congratulations to all those who competed! I think everyone did
really well! Many, like Lauren G, Kelly, Ben and Jeff, had significant
prs!  Margaret and Andy ran their first 10 milers I believe…and the
rest of us ran tough and enjoyed the beautiful weather.

Secondly, Congratulations to our two teams, Crawling with Style and
Crawling Boldly! Both finished in the top half of the team
competitions and this was the Road Running Club’s National 10 Mile
competition, so we ran against some pretty amazing clubs, beating
clubs like the DC Front Runners and the Montgomery County Road Runners
who have many many more runners than we do.

Crawling with Style – comprised of Lauren G, Mackenzie, Kelly,
Stephanie and Lauren was 4th!!  Margaret and Kim also had very good
races.

Crawling Boldly – comprised of a speedy Anthony, Ben, Jeff, Charlie
and Brad were 7th!  Also running, were myself, Andy, and Paul!

Results can be found below

http://www.cherryblossom.org/results/resultsindex.htm

Team results – Scroll down to find us in the open men and open women

http://www.cherryblossom.org/results/2010/2010cucb10m-t.htm

And also, huge thank you to Stephanie, Margaret, and Andy for a truly
wonderful brunch at their home!

And several final things to note:

1) This week’s workout –  it should be light enough so let’s try to
meet at the Chipotle near Woodley Park for a workout on our 3.5 mile
tempo loop.  Let’s shoot for 6:20.

2) Best of luck to Lauren G who will be running
Boston next Monday! After setting a 2 minute pr, she’s clearly ready
for a great race!

3)  Jeff is driving to the George Washington Parkway Classic in
Alexandria on Sunday, April 25th.  The race is sold out, but anyone
who is signed up and wants a ride is welcome to contact him.

4)  Jeff, Ben and Melissa and planning on attending UMd’s Art Attack
concert (http://www.see.umd.edu/) on Friday, April 30th at 6:30 pm
(tix are $40 + $8 service charge).  Please let them know if anyone
else wants to join them.

5) Next Sunday, there’s a 5k several of us will be running to
celebrate Earth Day! (http://www.silverspring5k.com/).

Thanks everybody and Crawl on!

Sam

Cherry Blossom 10 Miler: This Sunday

I just wanted to give a brief ‘shout out’ to all Crawlers who are running the Cherry Blossom race this Sunday.  I’m really looking forward to cheering you all on and enjoying some coffee and pancakes afterwards!  

The race begins at 7:40 near the Washington Monument! It goes around Hains point, Memorial Bridge, the Kennedy Center, the Tidal Basin, just to name a few places! It’s one of the most competitive and most beautiful races in the city, as well as one of the largest!

Carbo load, get some good rest, don’t go out too hard, and Crawl Heartily!

Go Crawling Boldly!

Go Crawling with Style!

G’day Crawlers,

I hope everyone had a wonderful Spring weekend! Lauren and I had a great time in NJ visiting my folks, getting some good runs in, and probably eating a bit too many lamb chops (me) and chocolates (Lauren)! 

Cherry Blossom 10 Miler is this Sunday. Woo Hoo! I know many of us are running and in December we submitted 2 crawler teams.

Crawling Boldly – Charlie, Ben, Jeff, Anthony, and Brad

Crawling with Style – Lauren, Lauren, Kim, Mackenzie, and Kelly.

I also believe many other Crawlers are running including Margaret, Stephanie, Andy, Rebecca, Ashley, Paul, and Martin. So best of luck to everybody!

Also, Andy, Margaret, and Stephanie have been nice enough to invite Crawlers over to their place for a post race brunch!  They live at 1314 Florida Avenue NW, near the base of Cardozo High School, and their house is a lovely shade of purple!  If you can come and bring any breakfast sides, juices, or small donations, it would be greatly appreciated?

Because the race is Sunday and the workout is Thursday morning, I am thinking of a workout that is a tad unconventional (an odd distance) but also a good confidence booster.

So how about we meet at the track at 6:30 at Cardozo High School for 4 x 1000 at 10k pace with 200 rest, followed by 2 laps of curves and straights.

I will not be able to be at the workout, as I need to be in Richmond this Wednesday and Thursday.  So Brad, Melissa, Lauren(G or M), and Ben, could you please help lead the workout?

Many thanks!

Crawl on! 

Sam