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No TMBC - Yasso 800s

Fellow Endorphin Junkies

Tomorrow will be pretty cold and windy, with Temps from the upper-30s to the Mid 40s, but lower humidity. A good day to run but not the best – wear a windbreaker and remember to Hydrate despite the milder temps! Again, tracks are open, but no "organized" activities may take place. A few of us will be at Yorktown at 8 AM tomorrow, and last week we had some TMBC members before and after the 8 AM workout, so I expect we might see some of you tomorrow at Yorktown, while others will head to W&L or even Falls Church HS for track work.

March 4, 2021 – NO OFFICIAL TMBC – BUT ON THE TRACK ON YOUR OWN: 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 me, developed by the legendary Coach Bowman from Oregon who coached Pre – one of the best workouts you can do for the marathon!

Here is the Coach Rich Club Report:

Greetings Thursday Morning Faithful. Definitely some nicer weather for us this week. The bright sunshine on Tuesday was amazing and I hope many got to enjoy it.

In the news this week is our favorite Admiral, Paul Ryan. Paul of course turned 70 in December, but did you know he was our DCRRC Masters Runner of the year in 1998 and again in 2018. He had another great running year in 2020 during the pandemic. The World Masters Rankings have ranked the Admiral 1st in the mile, 2nd in the 5K and 3rd in the indoor 1500 - all in his last year in the 65-69 age group! Paul remains an inspiration to so many of us. Run Washington Magazine tracked him down recently. Check out the article they just published.

https://www.runwashington.com/2021/03/02/paul-ryan-the-miler-not-the-speaker/#more-87953

A few event reminders:
1. Mar 7 is the Burke Lake 12K live race free to club members
2. Mar 7 (that same night) is the club annual meeting (virtual)
3. Mar 14 - Ft. Hunt 10K, live race free to club members
4. We need volunteers for both races.
You can get all the information on each of these and you can register for all of the above at https://www.dcroadrunners.org/

Happy Running!

Coach Big Guy will be out doing the workout at YHS tomorrow, and Coach Rich is coming back and will join the Big Guy, Iron Man and Jill at Yorktown tomorrow!

NO TMBC – 8 to 10 x 600m in 10k Pace, with 400m jogs

Fellow Endorphin Junkies

Tomorrow will be another nice day, starting off at 40 early in the AM, but warming to the low-50s – much nicer than in the last few weeks! It will also be a little windy, so a jacket would be helpful in the morning. A few of us will be running this workout at 8 AM at Yorktown, while others will be at W&L and still others out at Falls Church HS, so feel free to join in although this will – of course out of necessity – NOT an organized workout. Even when it is nice, you still need to hydrate – so bring water to your run!

February 25, 2021 - 8 to 10 x 600m in 10k pace - with 400m jog recovery in between

• Stallions: 6:00 to 6:30 Pace, 9 to 10 Intervals
• Wolf Pack: 6:30 to 7:00 Pace, 8 – 9 Intervals
• Gazelles: 7:00 to 7:45 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. I would ease into these by running the first couple in 10m pace, but also feel free to crush the last couple in 5k pace if you are still feeling frisky.

In club news from Coach Rich:

Hi everyone. Had a nice flyby and catch-up with Bonnie today. Can't wait till we can all get back together. Nothing too exciting to report just the same two reminders as last week.
1. Mar 7 is the Burke Lake 12K (Live Race)
2. Mar 7 (that same night) is the club annual meeting (virtual)
You can get all the information on each of these, and you can register at https://www.dcroadrunners.org/

Happy running!

Coach Big Guy will be running the workout at YHS in the AM, and Coach Rich is back from the DL - Yay!