Crawlers Time Trial: Wednesday 7 pm (September 1st)! Hope you can make it!!!

G’day everyone,

I hope you all had a great weekend.  Despite a disappointing race performance, I had a great time in Annapolis running the Annapolis 10 miler.  I’d highly recommend it.  It’s similar to Cherry Blossom in having a beautiful course, but a lot hillier!

This Wednesday night we will have our Summer Time Trials at the Bannecker Track – Barry Place between 7th and Sherman, or just across from Howard University, and not too far from the U Street Metro.

This will be our 4th or 5th time trial and they are always fun and usually a pretty good gauge of where we are in our fitness as we look to the fall.

We’d love to have you come out to run, cheer, count laps, or join us afterward at a local pub.

Let’s try to meet around 7 pm, with the first event going off around 7:20.

The event for this time trial are (and in this order):

5000 meters
1600 meters
400 meters
Distance Medley (we’ll create teams on the spot)

Potential Other events:
Running bases (if the baseball infield is open)
Standing Broad jump
Bocce Ball throw (which I believe I’ll be able to provide)

Hope to see you there!

Best,

Sam

Speed Work this Thursday at Bannecker with Ben!!! (August 19th, 2010)

Hey everyone!

Three cheers to Lauren Gabler for leading the last workout — it was a tough hill workout on a stretch near Woodley Park we haven’t used before, so that was cool.

This week we’ll be back on the track for some half-mile repeats (800s) and some quarters (400s) too.

How about 5 x 800 at 5k race pace with a half-lap walk in between each? I think that will be challenging but do-able in this humidity.

Then we’ll do 4 x 400 a little faster to get some leg turnover in.

Hope to see you there! As always, feel free to pass these emails along to anyone, and all are welcome.
– Ben

August 12th 6:20 AM – Hill Workout at Woodley Park –

Hey Crawlers!

I’m excited to lead the Crawlers workout this week!  It’s been a while since we’ve met in Woodley Park.  Let’s meet at 6:20am at the Chipotle at the corner of Connecticut and Calvert for a hill workout.  We’ll head down the bike path and over to the corner where Cathedral Avenue NW meets Rock Creek Parkway.  There are a few decent hills in that area.

Now, for the workout:

3×30 seconds of uphill at 5k effort/downhill rest

3 minutes of uphill at 10 mile effort/downhill rest

3×30 seconds of uphill at 5k effort/downhill rest

3 minutes of uphill at 10 mile effort/downhill rest

3×30 seconds of uphill at 5k effort/downhill rest

Evidently we have a theme of 3 going on here…

Hope to see everyone on Thursday!  Let me know if you have any questions.

Thanks,

Lauren