Fellow Endorphin Junkies
Tomorrow will be cool and breezy, with Temps from the upper-50s to the Mid 60s, some humidity, little wind, and a chance of rain if you run real early, but tapering off - a good day to run but not the best, wear a windbreaker and remember to hydrate despite the milder temps! 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 McLean or even Falls Church HS for track work since W&L apparently is closed for the time being and requires climbing fences to use. We are in the process of discussing conditions for restarting TMBC and hope to have practices open to some by the end of April – we will let you know when we know.
April 15, 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 Coach Big Guy, developed by the legendary Coach Bowman from Oregon who coached Steve Prefontaine – and one of the best workouts you can do for the marathon!
Here is the Coach Rich Club Report:
Greetings Thursday Faithful. A couple of results to report this week and a reminder. I report on all news and results that I can find for our Thursday crew. If I follow you on Strava I will see your runs. I also review club races and other local events but if I am not following you on Strava I would still like to report on your results so just send me a short note with the info via email. Feel free to also give me a quote or some other interesting tidbit about your event or performance. As a reminder, my email address is rich@dcroadrunners.org
At the races last weekend, Kate Scott ran her first solo virtual race, Cherry Blossom 10M. She ran it on the Mt. Vernon Trail from the airport to Alexandria and back. Kate's time was a real nice 1:16:53. She said it was mentally tough going it alone, but she got it done. Well done Kate and congrats!
Ze Dagher was back at it for another EX2 Backyard Burn Series race. This week at Lake Fairfax and the 5M event. He reported that this race had everything: river crossings, hills, roots, rocks and dreaded downhills. Time doesn't matter too much in that kind of terrain but Ze was tough as always with a 46:52 which still got him 11th out of 100 overall. There are great pics of him on his Strava entry. Congrats Ze!
Happy Running!
Coach Big Guy will be out doing the workout at YHS tomorrow, and we are hoping Coach Rich will join the Big Guy, Iron Man, Jill and new Studette Lauren at Yorktown tomorrow!
