Crawler Workout – Friday at 6:30 AM At Bannecker!

G’day everyone,

Crawler Meteorologist Lauren Gabler informed me a big storm is coming late tonight and will still be here Wednesday morning.

Therefore, we will be moving our workout to Friday at Bannecker.

The workout will be 3 x 1000, 3 x 600, 3 x 200 with 200 rest in between.  In each ‘triad’ the first interval will be at 85%, second at 90%, and then the third will be at 95%.

Hope you can make it!


On Sun, Nov 28, 2010 at 7:40 PM, Sam McFerran <> wrote:

G’day everyone!

Hope you all had great Thanksgivings!

First, huge congratulations to Ben and Melissa for battling the cold weather and running the North Central Trail Marathon.  It sounded like the conditions were tough and they had a great time.  It also sounded like Melissa added drama to the end of her race with acrobatics of her own.

Also, congrats to all those who Turkey Trotted.  I was surfing the runwashignton results and saw that Aaron C ran 19:14 for the SOME 5k in DC.  I also know Melanie was planning to run a Turkey Trot in NJ.  Any others? It would be great to hear how they went.

This week, let’s meet at Bannecker for a mixed distance workout.

Also, I thought maybe the 3rd Saturday of December, we could have a ‘Crawler Race’ on the horse trails, ross drive, ridge drive loop. Would people be up for this? It may be a way to get a hard effort in before the holidays.

Hope you’re all well!

Crawl on,




11/24 Workout – Bannecker Track at 6:30 AM

Good morning, Crawlers!!

First off, a huge congratulations to Jeff for doing awesome and running his first 50 miler race at the JFK 50 miles.  Just to give you some perspective, Jeff ran a distance that’s equal to running further than from DC to Baltimore or DC to Fredericksburg, VA or DC to across the Bay Bridge or even to Frederick! Great job!

Also congratulations to Rod (Lauren G’s significant other) for having a really encouraging race at the Rothman 8k where he placed 4th in a time that us mortal Crawlers would have a hard time relating to – 23:48.  I’m sure Rod will tell you his great race was 100% due to the amazing 400 meter leg he ran during the track meet DMR we did several months ago.  Honestly, we’re thrilled to see him running so well and just glad to be affiliated with hum through Lauren!

The other big running news on Saturday was that my alma mater, Haverford, won the Division III National Championship! THe team’s been ranked for years but has never won the national championship.  As an alum, we’re beaming with pride!  And we couldn’t be happier for the coach whose been there for 36 years!

This week there are lots of races.  And while many of us will be running Turkey Trots (I know Lauren G and Melanie will be running different races in NJ), the big race is the North Central Trail Marathon just north of Baltimore!  Ben and Melissa have put the hay in the barn with long runs, solid races, and workouts!  They only have one more hurdle before they tackle the marathon – avoid eating too much Turkey and Pumplin Pie!! Good luck to them and all those who Gobble-Trot!

This wednesday, for those that can make it, let’s meet at the track at 6:30 for a fun workout!  Hope you can make it!