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3 to 4 x 2000m in 10k with 400m jogs

Fellow Endorphin Junkies

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be decent, with temps in the high 60s, some humidity at 83%, and a small chance of rain. Even with these nice conditions you should still bring water for hydration after every interval before you start the 400m jog rest interval.

September 22, 2022 – TMBC: – 3 to 4 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between

Water breaks are important ALL year round, even when it cooler like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval!

NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:00 to 6:30 Pace, 4 Intervals

Wolf Pack: 6:30 to 7:00 Pace, 3 to 4 Intervals

Gazelles: 7:00 to 7:30 Pace, 3 Intervals

Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 Intervals

This week's workout is again a base workout, aimed at building strength and endurance for your Fall marathon. As always, don't go out too quick on the first one, and try to make each interval a bit faster than the last. Since these intervals are pretty long, its important to maintain a good but not insistent stride and pace until the last 400, where you can slowly accelerate to finish strong. While you can mentally divide each 2000 into 5 parts – its probably easier to start these like a Tempo run and accelerate to 10k pace, holding it for the first 1600, and for last 400, accelerate slowly to finish strong! Again, as with the 1600s a few weeks ago, remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace.

Here is the Coach Rich Club News this week:

Greetings Thursday Morning Track Fans. A couple of nice performances at the DC Half Marathon this past weekend.

1:33:16 - Nate Rathjen
1:46:05 - Emily Riley, PR by 1:50ish!

The National Capital 20M and Janet Braunstein 5M are this Sunday September 25. To register go to http://20miler.dcroadrunners.org. We also need volunteers. Sign up at that same link to volunteer

See you all tomorrow morning. Happy running!

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

Yasso 800s - 6 to 8, 400m timed rest lap

Fellow Endorphin Junkies

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be very nice – even "Fall Like", with temps in the low 60s, lower humidity at 82%, and with a nice breeze I noticed today. Even with these nice conditions you should still bring water for hydration after every interval before you start the 400m jog rest interval.

September 15, 2022 – TMBC: – 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!

Here is the Coach Rich Club Report:

Greetings Thursday Morning Faithful. A few racers to took to the roads this past weekend ...

Eunja Rau and Jll Brasky traveled up to Pennsylvania to take on the Bird-in-Hand 5K and Half Marathons. The events show off the old world practices of the hardworking people of Lancaster County. In the 5K they ran 34:32. In the HM, Eunja ran 2:07:48 and Jill ran 2:42:17. Well done ladies!

At the Parks HM, Rodrigo ran a HM race PR of 1:18:36 but noted he has run the distance faster. The race was run in pouring rain with many flooded road crossings. Way to get out there and get it done Rodrigo – or as we know him now, "Aquaman"! ;-)

There is a fundraising event for Ireland's Four Courts tomorrow night at Samuel Beckett's Irish Gastro Pub. The goal is to help Four Courts open up soon as possible after the terrible accident that has shut them down. Details can be found at this link, https://m.facebook.com/events/1231013714106427/.

The National Capital 20M and Janet Braunstein 5M are on September 25. To register go to http://20miler.dcroadrunners.org. We also need volunteers. Sign up at that same link to volunteer.

See you all tomorrow morning. Happy running!

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