Inaugural Awkward Pyramid Reps!

Hi there Crawlers!

Let’s do an ‘inaugural’ workout on the track that’s all sorts of awkward… meet at 6:30am at Cardozo Track (we will move to Banneker shortly thereafter if the gate is closed). All are welcome and the weather is looking pretty swell!
 
Awkward Rep Pyramid
2 laps of jogging curves and striding straights
600 (1.5 laps)
1000 (2.5 laps)
1400 (3.5 laps)
1000 (2.5 laps)
600 (1.5 laps)
See you on the track!!
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Back to basics w/800s + hills

Let’s get back to the basics (lead by the wonderful Ashley) with some standard 800m and hill repeats. ALL ARE WELCOME and we will plan to meet at the Cardozo Track to start our work out at 6:30 am. If it is locked, we will run over to the Banneker track after giving a few minutes for stragglers.

Workout:
3x 800m @ 3k-5k pace (90 sec rest between)
3/4 x 13th st hill, take your rest of the downhill
3x 800m @ 3k-5k pace (90 sec rest between)
Try to stay consistent between the 1st and 2nd set of 800’s, or even better, try for faster intervals!
Temps should be warm enough in the District that we shouldn’t have any ice concerns.
Hope to see you tomorrow and crawl on!
P.S. Great seeing all those that made it to the holiday party !

Come to our 2016 Holiday Party!

Where are all these fine folks running off to?

crawlers_winter2016

Why, the Cardozo Crawlers 2016 Holiday Party  (of course)!

Where? 3122 Warder St NW Washington DC 20010

When? Saturday January 7th starting at 4pm

Who? EVERYONE! If you’ve been coming regularly or are looking to get motivated again, we want to see you. Family & significant others welcome.

We will do a potluck and alcoholic beverages will be BYOB. Fill out this spreadsheet on what you will be bringing.
Back by popular demand we will do a white elephant gift exchange (running-themed of course) so please bring a wrapped gift (no more than $25) if you wish to participate!
Come and share running stories from the past year and make ridiculous promises of how much/fast you’ll be running in the new year. Reach out to Caroline (cmmosley714@gmail.com) if you have any questions.
Crawl on!