Today my training plan was Yasso 800s. The Yasso 800s (named for Runner's World's Bart Yasso) are part of a simple speed workout that involves running 800-meter repeats (two laps around the track) with 400 meters of recovery in between. You aim to run the repeats in a time that's "equal" to your marathon time. That is, if you're shooting for a 3:30 marathon, try to run each 800-meter repeat in three minutes and 30 seconds. In my case, that would be two times around the track (or 1/2 mile) in 4 minutes.
I was suppose to do this workout a couple of weeks ago, but I got rained out. I got up this morning ready to give it a try. There is a park close to our house that has a track, so I headed there. My warmup was 3 miles, then I hit the track.
The track ended up being a half mile hilly, muddy trail. I was dodging puddles and people. Not the best place to get in a groove and crank out fast repeats. I ran it once, then just headed out to the streets. I know the neighborhood well, so I chose half mile stretches of road that were relatively flat, hit my "lap" button and ran all out for half a mile. I was able to do this a total of six times. Here are my times:
Yasso #1: 4:38
Yasso #2: 4:23
Yasso #3: 4:12
Yasso #4: 4:06
Yasso #5: 3:59
Yasso #6: 3:58
Those final two laps made me really happy! Under 4 minutes. Could it be I'll hit my 4 hour marathon goal?
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