First off, Congratulations on some great performances on a hilly and
from what I’ve heard long Capital Hill Classic 10k.
We saw some great races from both the men and women. The results I’ve
found on the track are:
Women: 1187 competitors (all 3 crawlers in the top 10% in their age group!!!)
Melissa Waage 30 Washington DC 46:12 45:41 7:22
Lauren Gabler 26 Washington DC 47:46 47:01 7:34
Kelly Spence 30 Washington DC 50:50 50:42 8:10
Men: 1135 competitors (all 3 crawlers in the top 40% of their age group)
Brian Chelcun 27 Washington DC 38:55, 38:47 6:15
Ben Geman 37 Washington DC 39:38 39:38 6:23
Brad McLane 38 Washington DC 41:15 41:11 6:38
Gareth Coville 30 Washington DC 41:26 41:22 6:40
Andrew Browne 25 Washington DC 49:05 48:55 7:53
Also, special thanks to Andy, Gareth, and Kelly for forming a Crawlers
Team which finished a very impressive 11th!!!
This week we’ll meet in the evening on Thursday for the Yasso 800s
workout. Let’s try to meet around 7:15 so we can start around 7:30
and be done no later than 8:20. This is an endurance workout where if
one does 10 800s in 4:00 minutes, theoretically their marathon finish
should be 4:00 hours. The way the workout operates is that one runs
an 800 at tempo pace and then gets the same amount of time for rest.
While the ultimate pre-marathon workout is 10, we will be doing as
many as we can or as many as we feel that we are up to between 7:30
and 8:20 in the evening. If people come late to the workout, this is
an easy workout to just jump into a group.
Finally, finally, Lauren M (and munchkin), Amanda and I will be
running the 5k in Wheaton to support an animal sanctuary on Sunday
morning. We have a fundraising team (Cardozo Crawlers) if people
would like to run or support. Here’s the website –