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Warholm-McLaughlin 400s - 10 - 14 x 400m in 5k w/200m jogs

Fellow Endorphin Junkies

Tomorrow morning the temps will be nice, low 60s but higher humidity, breezy with no chance of rain. Bring lots of water though, as this tough speed workout will get us sweating! In honor of two EXTRAORDINARY races in the 400 meter hurdles at the Tokyo Olympics, with both the men's and women's silver medalists shattering the world record only to finish second. In the Men's race. Both Karsten Warholm and Rai Benjamin ran the "Best Race of All Time," with both breaking the world record and setting National Records, and the 4 runners-up also ran Continental or National records, with the Bronze Medalist running the fastest South American 400 ever. The Women's 400m hurdle race was just as great with both Sydney McLaughlin and Dalilah Muhammed breaking the world record, while Femke Bol ran a time that would have been a world record only a month ago, setting a European and Netherlands record in the process. While we can't hope to match those times (although I am hoping to do so in the first 200m of my final sprint tomorrow! ;-) ), we all cannot help but be inspired!

August 5, 2021 – Warholm/McLaughlin 400s - 10 to 14 x 400m in 5k pace - with 200m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 13 - 14 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 12 – 13 Intervals
• Gazelles: 6:45 to 7:30 Pace, 11 – 12 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 10 - 11 Intervals

This is another speed workout guaranteed to build both strength and stamina for your fall races! These are tougher than they look, as lactic acid will build through the workout as you also try to run a bit faster on each interval, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Greetings fellow Thursday morning faithful. The only racing I could find for the crew this week was at last night's Steve Thompson 8K. Everyone that ran had a 1st place result! Congrats to all of you that raced!

35:23 - Alex Cooke, 1st 25-29
38:43 - Kate Scott, 1st OA Female
38:44 - Paul Ryan, 1st 70+
48:38 - Eunja Rau, 1st 50-54

The next Bunion Derby race is the Paul Thurston 4.5M around Burke Lake on Tuesday, August 17. The remaining schedule of races is on the Club website at dcroadrunners.org. Take note of the club picnic and Cross-Country race on August 28. I hope to see many of you there. It is always a great time and with a great meal provided! 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.

I won't be out tomorrow morning. Have a great workout and I hope to see you next week. Happy running!
Rich

Coach Big Guy has will be at Yorktown in the Morning!

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!