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5ksandcabernets: Yasso 800s


Thursday, September 16, 2010

Yasso 800s

We are winding up training for the Chicago Marathon, working on leg turnover and doing marathon pace runs so that we will be comfortable with that pace on race day.
Today we did Yasso 800s, which in laymans terms is 1/2 mile intervals in the time you think you can run the marathon. For instance, I need to run Chicago in 3 hours and 20 minutes to qualify for Boston. This means I should be able to do each of my half mile intervals in 3:20 or better (Thats 3 minutes and 20 seconds for the non-runner types who hit this blog).
Coach Gilbert told us in the begining we'd just do 8 of the 1/2 mile intervals with a two-minute recovery.
Then, as I'm completing the 7th, he tells me I should do 10 intervals. Argh.
Here were my splits.
3:14 - faster than I needed, but it felt easy, so I didnt fret about the pace.
3:06 - again, faster - ok way faster, but I felt ok.
3:13 - not sure what happened here
3:06 - feeling good
3:03 -
3:06 - Just noticed I'd done four straight under 3:10 and this is when Gilbert made me do two more.
2:53 - Thought if id run hard enough I wouldnt have to run the last one
2:38 - I'll never run a 2:38 marathon, but it was nice to see my Garmin after this interval.
So, thats an average of 3:03 for the 1/2 mile intervals. Which converts to a 3:03 marathon.
NO WAY!!!!


Blogger Bert said...

If the weather is favorable, go out at 3:20 pace until the halfway mark and if you still feel good, hammer it. Good running! PS: drop a few lines about some of your favorite cabs...

September 18, 2010 at 12:00 PM  
Anonymous saucony shoes said...

Good luck on your race...

September 20, 2010 at 3:21 AM  
Anonymous Daniel said...

Hi Kevin, awesome splits of Yasso 800's.
I've been reading your posts regularly and admire the amount of miles you run. I'm currently doing 60K a week which is tough enough for me. I eat white rice and semi-whole wheat bread as staple food. But I am always wondering what kind of food you are eating to keep running this many miles. Could you please write a reply or a blog entry about your diet?

September 26, 2010 at 9:41 PM  

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