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    JESSIKA_56   83,251
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Yasso 800s


Thursday, April 18, 2013

Last night, I did my first set of Yasso 800s, and it went really well. Mom told me she thought my 400s were too fast and that my 800s were too slow. I think my 400s were just right, but I agree that the 800s were slow.

The idea is to take your marathon goal time in HH:MM and run 800m in that same time MM:SS. I figured at 12 min/mile, my marathon time would be 5:14, so that's what I planned to run my Yassos in. I did the treadmill, which I had the option of 10:40 or 10:20 min/mile, so I did the 10:20, which means my 800s were actually 5:10. This worked for me, and I did 5 sets. I didn't feel too winded and I wasn't struggling, so I think Mom was right and I need to speed it up. I hate to increase speed and distance at the same time, but I think I will try 800 x 6 @ 5:00 next time and see how it feels. I can adjust as needed.

All in all, including the walking, I did 4.5 miles in 56 minutes.

I forgot to post this for my 400 repeats, but I did 3 miles in 31 minutes.

I have the Hard Charge obstacle course race on Saturday, so tonight I will take it easy and walk 2 miles. Tomorrow I'm pretty busy so I might take a total rest day before the race.

Happy Running! (Or whatever form of exercise you do!) emoticon
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Member Comments About This Blog Post:
JANNEPERRY 4/21/2013 8:56AM

    You are doing awesome on your speed work! emoticon

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NATPLUMMER 4/19/2013 12:08PM

    emoticon

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KNYAGENYA 4/19/2013 10:07AM

    Wow!

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LIVE2RUN4LIFE 4/18/2013 9:01PM

    The Yasso 800's are designed to get you ready for a marathon. Speed work ideally is keyed to the race distance you are training for. Are you training for a marathon?

The Yasso workout also assumes that your race pace is your "peak" pace, not a "too finish" goal. Is that true of your 12:00 marathon pace?

You might consider putting your best mile time into the McMillan Running calculator and see what training paces it recommends for different types of workouts, based on that mile time.

http://www.mcmillanrun
ning.com/index.php/calcUsage/ca
lculate

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