Thursday June 24th workout – Crazy 8s at Bannecker Track at 6:30

Greetings Crawlers and sorry for the screaming caps in the subject line.

The workout this Thursday will be at Bannecker track, not the Carter Barron area of Rock Creek Park. The time will be the same: 6:30 a.m.

Some folks who are typically available to carpool aren’t around this week, so I think getting to Carter Barron would have been tough for some folks.

So . . . we’ll do a fun and heat-appropriate workout called “Crazy Eights” at Bannecker. Hope to see you all there! Sorry for the late location change.

Take care, and feel free to email me with any questions.

– Ben


Thursday June 17th – 6:30 at Bannecker!

G’day Crawlers,

I hope you all had a great weekend!

Some fine racing occurred at Lawyers Have Heart despite hot and muggy

conditions!  We also were able to have a lovely potluck picnic on the

canal afterwards! The canal’s one of my favorite parts of Georgetown,

as it seems to speak to what it must have been like 200 years ago.

Melissa ran 45:51 for 10th in her age group

Aaron C ran 42:47 completing his first race in about 18 months! Glad

to see he is running pretty close to injury free.

Gareth, inspired by his home country’s tie with Mexico, ran 40:40

before he took off for three weeks to watch the World Cup.

Ben ran 38:26

Sam ran 38:00

Lauren M was number #1 cheerleader at miles 1 and 5 where she

convinced about a half dozen other strangers to root the crawlers


Because we’ve been having poor luck with Cardozo being open, let’s

just plan to meet at Bannecker.

Lauren G is leading the workout this week!

See you Thursday!
Crawl on!

June 10th Workout – Cardozo at 6:30 AM

G’day everybody,

Summer has pretty much arrived.  Hopefully, these morning workouts will allow us to take advantage of cooler temperatures before the days get too hot and humid.

This week, we’ll do a simple downward ladder of 1600, 2 x 800, 2 x 400 with 400 rest at quickening paces to get those of us ready for the Lawyers Have Heart race!

Hope you can make it!


June 3rd Workout – Carter Barron, 6:20 AM

Good day, everyone!

I hope everyone had a great long weekend. I was able to find some good running trails in Chicago at the Cook County Forest Preserve, and this weekend Lauren and I discovered the beautiful hills surrounding Bloomsburg, PA where we were to attend a wedding. For this week’s workout, let’s meet at Carter Barron for the ‘Cake Love’ workout (last year we did a workout where we surprised the Cake Love owner who was being filmed). Let’s meet at 6:20. We’ll do 1 (hill + 1 loop), 2 x 2 loops, 2 x 1 loop with 3-4 minute rest in between. Because Carter Barron’s not so close, let’s see if we can carpool. For those in Logan Circle and North, east of the Park, I can fit 5 including myself.

Next week, we’ll return to the track to do some shorter intervals, before Lawyers Have Heart.