3-2-1 Sandwich

Join us at 6:30am at Cardozo Track tomorrow (jogging to Banneker a little after if Cardozo is closed) for a ‘sammy workout!
Since it is now cool in the mornings (fall is definitely here), Liz is going to do a throwback to when she first joined two years ago!
3-2-1 Sandwich!
2x 1600, 1 x 300, 1 x 200, 1 x 100 and then 1 x 1600
All are welcome and hope to see you there!
Crawl on.

Vo2 Max workout- Get ready to suffer like no other!

Time for another Wednesday track workout, 6:30am at Cardozo track (all are welcome!) courtesy of barely-a-year-older Zach:
Get your lactic acids pumping and your metabolism roaring for a speed workout designed to raise your V02 threshold (or something like that).
We’ll start with 4 x 400 at an easy fast pace, just to get the legs moving. Afterwards, we’ll do 3 x 3:00 full effort. The point is to run until you slow down, and then keep on running. We can do a 4 minute rest in between, really try to recover.

See ya on the track and crawl on!

Andy’s Workout Surprise

Hi Crawlers!

Join us for our weekly track workout at at Cardozo at 6:30am for Andy’s “Final Countdown” workout that incorporates a little bit of everything:

  • 5-minute run @ 5K pace
  • 4 x 400 (with the 4th a bit faster than the others)
  • 3 x 13th St. hill
  • 2 x mystery interval (we’ll choose from a deck of cards)
  • 1 x secret activity that may or may not involve more running
And if you haven’t heard, we are now internet-famous (so let’s back it up with some actual running!
Crawl on!