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Yasso 800s

February 2, 2011 (Night)

Exercise Type: Run

Work ran pretty late tonight, but I still went to the gym to do my workout b/c I was really excited about doing Yasso 800s. 10x800m with equal recovery. I ended up getting 400m recovery in between and walking for about 30-40 seconds in between reps. One pit stop after number 7 (but recovery time wasn't any longer). The Yasso 800 is suppose to be a good predictor for marathon times. The time in minutes and seconds that you do your 800s is suppose to equal your marathon time in hours in minutes. From what I read, they normally predict about 5 minutes too fast. So since my goal race time is 2:45:00, I decided I would do 2:40s w/ 2:40 rest.

I hit all of my paces right on. Felt really good after 7 so I pushed 8 and 9 a bit and went all out on number 10. I hit 2:19 on my last one! I don't think I am in 2:40:00 marathon shape like the workout would predict b/c my long run training isn't that far along yet. But I haven't been training for 5k either, which would have made this workout easier. So my guess is that I can put some stock in this workout, but I don't think it is a sure sign that I can run a 2:45:00 at this point.

2:40, 41, 40, 40, 39, 38, 40, 38, 36, 19

Distance Duration Pace Interval Type Shoes
10.0 Miles 26:40
2.0 Miles Warmup Asics Gel Nimbus 12 (b&w) 2
5.0 Miles 26:40 5:20 / Mile Interval Asics Gel Nimbus 12 (b&w) 2
2.0 Miles Recovery Asics Gel Nimbus 12 (b&w) 2
1.0 Miles Cooldown Asics Gel Nimbus 12 (b&w) 2