Thursday, November 19, 2009

Yasso 800s! (average 2:49)

Clay, Dale, Michael and I met at Joe Walker this morning for Yasso 800s! For those of you that don't know what the heck that means, it is 10x 800m with equal recovery time. Your average time can be used as a predictor for your marathon time.

I woke up late and was 3 repeats behind by the time I got there. I jumped right in with Michael after a mile warm up and did his last 4 with him then finished out the last 6 on my own.

There were great conditions again this morning and here are my splits.

I have wanted to do this workout many times before but never attempted the full 10. It was tough! My average time was 2:49!

Clay and Dale were hitting sub 3:15s the whole way and Michael said he was steady at 3:00 before running the last few under 3:00 with me. It was a great workout for all of us.

There is some controversy around this workout as a predictor. Some people swear by it, some think it is baloney. I think the workout has to be placed into your marathon training at the right time (2-3 weeks out) and you have to have the aerobic base behind it to make it work.

Read Runners World's article here.

Coach Greg McMillan says that in his experience, Yasso 800s predict about 5 minutes too fast. In my case averaging 2:49 would predict a 2:54! Hey that is my goal time, how convenient.

I believe that the folks that don't believe it works also don't have the aerobic base to support a goal time equivalent. I read one discussion board post that said, "I can run Yasso 800s in 3:05 but my marathon time was 3:25." He either didn't have the aerobic base behind his training or he picked the wrong course. I don't think it would work if you ran Palos Verdes or San Fransisco (hilly). If you use this in your marathon training and you don't run the predicted time, my guess is that if you CONSISTENTLY built up your mileage over the next year or so you could probably hit that time. In high school or college I bet I could have hammered that workout and average 2:40s easy but there was NO WAY I had the aerobic ability to run a 2:40 marathon.

Yasso 800s are basically a VO2max interval workout (and a long one). If you take my goal time of 2:55 for the marathon for example, the VDOT calculator says my interval pace should be 2:53s for 800m, and McMillan's Calculator says I should be running 2:45-2:52. Funny how that works out!

Either way it was a great workout by all and we have one more hard workout planned for this weekend. Sunday at 60th and the aqueduct at 6am...16 miles with the last 8 at marathon pace (6:40)!

A few fun unrelated article to check out:
First, Deena Kastor submitted three holiday recepies to the New York Times! Green Chile Pumpkin Pie. YUM!

Second, a funny article on MEGAMARATHONERS! Can you believe that the record for most marthons run in a life time is 1636! My favorite quote is, "The jerk percentage among marathoners is just so much lower than the jerk percentage among lawyers," (no offense Brad). For those of you that still think that running is bad for your body and hard on your joints causing arthritis (you're probably not reading my blog), then how do you explain the guys in this article, all over 60 years old and all running strong (and more mileage than I do). Even one of these guys, Mr. Defronzo, was born with a curved spine and diagnosed later with an enlarged heart, and at the age of 74 ran his 402 marathon! Funny that he is also a lawyer with a 12ft x 12ft picture of himself finishing the Philadelphia marathon that says, "I will go the extra mile for you." His doctor says, "his vitals are those of a much younger man, and his muscular and skeletal system is spectacular."

Third, it is Thirsty Thursday again! This clip of Coach Jack Daniels PhD. is on altitude training and east Africans and is worth the watch!

1 comment:

Chuck said...

Great job on your Yasso 800's! The last 6 were very good. Your training has been excellent. It is getting close!