Wednesday Night Hawks
Tonight, will be a bit warm, with Temps in the mid 60s, higher humidity, and a very good chance of rain – not the best running weather, but doable. W&L Track is officially closed from 3 to 8 PM during the week according to the sign we reviewed yesterday, so Yorktown, McLean or even Falls Church HS for track work tonight is your best bet, although some of you will insist on jumping the gate at W&L – we can't recommend that when there are open tracks elsewhere.
April 14, 2021 – 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!
Coach Ed, Coach Big Guy and Coach Rich
