Fellow Endorphin Junkies
Tomorrow will be pretty cold and a bit windy, with Temps from the upper-20s to the Mid 40s, but lower humidity. Again, tracks are open, but no "organized" activities may take place. A few of us will be at Yorktown at 7 AM tomorrow, and last week we had some TMBC members before and after the 7 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.
January 7, 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 in the same 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 myself, developed by the legendary Coach Bowman form Oregon who coached Pre – one of the best workouts you can do for the marathon!
Here is the Coach Rich Club Report:
Happy New Year once again to all. Some great results from last week ...
Rodrigo Vellon was at it again with another FKT attempt and success. He ran the fastest (unsupported) known time for a roundtrip of the Mt. Vernon Trail. That was 36 miles and at a 7:25 pace. He got a 50K PR in route. Fantastic running. Congrats to Rodrigo. If you haven't already seen it, check it out on Strava at: https://www.strava.com/activities/4546046833
Congrats to Christie Wetzel who set out to run her first sub 18 5K and succeed with a 17:58. She did it on the track so there is no doubt about the exactness of the course. I think her 400 splits were all like 1:25, 1:6 or 1:27 except the last of course which was faster. Congrats to Christie!
Big Guy is closing it on the sub 25 5K goal. He too took it to the track and came up just a hair short clocking a 25:04. Still a great effort and nice way to end last year. He will certainly get that sub 25 in 2021. Well done Big Guy!
Happy Running!
Coach Big Guy will be out doing the workout at YHS tomorrow, and Coach Rich is slowly coming back with easier workouts!
