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6 to 8 Yasso 800s, 400m jogs

Fellow Endorphin Junkies

Tomorrow will be very warm and swampy, with Temps in the lower-70s and very high (98%) humidity, little wind, so dress accordingly. Greenbriar track at Yorktown is right around the corner from the school, and we will be warming up at 5:40 so that we can start the intervals right after 6 AM!

If you've been running this week, you know how important that you bring plenty of fluids and hydrate – at a minimum every other interval at the finish before your rest interval, but every interval would be ok.

July 29, 2021 – Yasso 800s – 6 to 8 Yasso 800s - at a pace where your expected marathon time in hours and minutes is your 800 pace in minutes and seconds, with 400m easy jogs between each 800 in the exact same time as your 800, not faster or slower

To reiterate how to calculate your 800 time take the hours and minutes of your expected (hoped for) marathon time – in my case three hours and 50 minutes (Dream on!) and convert that to an 800 time of three minutes and 50 seconds, followed by a slow 400m jog in three minutes fifty seconds. It is VERY easy to jog that 400m too fast – but don't do it! Much more critical to run ALL of the 800s at the same pace/time, even as you tire, and fully recover if possible, on that exact same time on the slow 400. Yasso 800s are a favorite of Coach Ed and Coach Big Guy, developed by the legendary Coach Bart Yasso – and one of the best workouts you can do for the marathon! Last time I credited Bart as Pre's Coach, but of course, that was Oregon's legendary Bill Bowerman – thanks for the catch Coach Rich!

Here is the Coach Rich Club Report:

Hi Everyone. Back to the races last week...

At the Potomac River Birthday Bash 5K Liz Ozeki turned in a fine 21:49 good for 3rd 30-39. She bested husband Ben by 9 seconds but twin sis Thia took 1st in the age-group a couple minutes faster. Thia has had kids already so a good predictor that Liz will be sporting those 19 minute 5Ks again one of these days. Congrats to Liz andfamily.

Judah dal Cais took on the Ironman Lake Placid this past weekend. He finished in a time of 13:49:43. Swim - 1:22:59, Bike - 7:00:58, Run - 4:57:09. Amazing. Great work Judah! Huge congrats!!!

A nice showing from the crew at the Bluemont 5K:

19:09 - Brian Young, 2nd OA Master, 1st 40-44
19:34 - David Meeks, 1st 55-59
20:46 - Chris Walsh
21:00 - Will Hernandez
22:09 - Kate Scott, 2nd 35-39
22:10 - Paul Ryan, 1st 70+
28:38 - Eunja Rau, 2nd 50-54
31:46 - Anne Coia, 3rd 55-59

The next Bunion Derby race is the Steve Thompson 8K this coming Tuesday, August 3. The entire schedule of races is on the club Website at dcroadrunners.org. All the series races are free to club members but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.

See you all tomorrow morning. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown tomorrow!

3 to 4 x 1600m in 10k, 400m jogs, then 2 x 400m in 5k, 200m jog

Fellow Endorphin Junkies

Tomorrow's weather should be excellent for July with temps in the mid-60s with some wind and lower than usual humidity at 78%. Plan accordingly, and definitely bring some fluids because we will still be sweating!

July 22, 2021 – TMBC: 3 to 4 x 1600m in 10k Pace, with 400m jogs between, then 2 x 400m in 5k pace with 200m jog

Stallions: 5:45 to 6:30 Pace, 15 to 30 seconds faster on the 5k Pace, 4 x 1600m

Wolf Pack: 6:30 to 7:15 Pace, 15 to 30 seconds faster on the 5k Pace, 3 to 4 x 1600m

Gazelles: 7:15 to 8:00 Pace, 15 to 30 seconds faster on the 5k Pace, 3 to 4 x 1600m

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 15 to 30 seconds faster on the 5k Pace, 3 t x 1600m

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form to speed work – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember we are doing the traditional 2 x 400m in 5k Pace to complete the workout, so let's try to leave a little in the tank for those.

... and the Coach Rich Report –

Hi Everyone. No racing to report on this week due to cancellation of the Bastille Day race (which may be rescheduled next Wednesday or later in the summer), but with tonight's Bluemont 5K there will be at least one to report on next week. After that the next Bunion Derby race is the Steve Thompson 8K on August 3. The entire schedule of races is on the club Website at dcroadrunners.org. All the series races are free to club members but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.

See you all tomorrow morning. Happy Running!

Coach Big Guy and Coach Rich will hopefully see you at 6 AM after warmup tomorrow!