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!
