Wednesday Track - 6 to 8 Yasso 800s

Wednesday Night Hawks

Tonight, will be hot with Temps in the mid 80s, very high humidity, and a very good chance of thundershowers – tough enough conditions to consider running tomorrow morning when things will be better. If you run tonight – hydration will be even more important! Moreover, 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.

June 9, 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

 

Directions to Track

Track workouts are held on the track at Washington-Liberty (formerly Washington-Lee) High School.

From Washington DC: take I-66 east to the Glebe Road exit, turn right on Glebe, right on 15th Street for about 0.4 miles, to Stafford Street, turn right and cross over I-66 and the school is on your left.
From Vienna and points west in Virginia: take I-66 east to the Fairfax Drive exit, follow Fairfax Drive for about 0.8 mile to Stafford Street, turn left for about 0.3 miles and the school is on your right.
From Alexandria: take Glebe Road going north until turning right on 15th Street, and proceed as from DC.
Metro: Washington-Liberty is a short walk from both the Virginia Square and Ballston Metro stations (Orange/Silver lines).

Upcoming Events

DCRRC Hugh Jascourt 4-Miler
Sun, Jun 20th, 2021, @7:00pm
Happy Hour
Thu, Jun 24th, 2021, @6:30pm
2021 Fall 10M & Half-Marathon Training
Sun, Jul 4th, 2021, @12:00am
2021 Fall Marathon Training
Sun, Jul 4th, 2021, @12:00am
DCRRC Age Handicapped 4-Miler
Sun, Jul 4th, 2021, @8:00am
DCRRC Bastille Day 4-Miler
Wed, Jul 14th, 2021, @7:00pm
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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.