"I get a little bit stronger ..." That's a line from a song by Sara Evans. She's a country singer. Yes, I like female country singers ... sue me. But that's how I felt during this morning's speed workout ... ever so surely ... stronger with the new stride. I wrapped an 11 mile run around 9 Yasso 800's - the average pace per mile during the 800M's was 5:58/mile ... which was great for me! And considering there was fog and 95% humidity, I felt pretty good about it.
If you follow my blog, you probably know that I'm not a huge believer in Yasso 800's as a predictor in marathon finish time - but I really like them as a speed workout for shorter races. For instance, based on today's workout, I should be able to run about a 2:58 marathon ... I CANNOT run anywhere close to a 2:58 marathon. Runners World editor Bart Yasso developed the workout, and the idea is to bunch 800 meter runs back-to-back with minimal rest in between. If your target marathon finish time is 4 hours, you run the 800 meter intervals at 4 minutes. If it's 3 hours, 30 minutes - you would run the 800's at 3:30 ... and so on. The workout is a nice break from everyday mileage and pace work - plus it's great to get a little bit of a break between fast 800 meters. But I've just found that the formula doesn't necessarily compute to faster marathon times for me - which in visiting with Bart at the Austin Marathon last year, he agreed. He admits that there's nothing necessarily scientific about it, but it's a formula that works for him and many runners. But I enjoy the workouts and do them from time to time.
Today's Workout: 9 Yasso 800's w/3 min moving recovery in between (apprx 8:45 pace)
Weather: 54 degrees, 95% humidity, wind 5mph NE
Avg Heart Rate During 800's: 168 bpm
Note: Ran workout on street, not track - but minor elevation change
How I Felt: Overall pretty fluid, had to push it a little to keep pace and form broke down a little
800 Meter Pace: 2:57, 3:02, 2:54, 3:00, 2:53, 2:57, 2:55, 3:08, 2:57
... be great today!