Thursday, November 28, 2013

quality 11/28/13

12mi LSD / 1:28:40

Thursday, November 14, 2013

yasso 800s 11/12/13

Most LDR geeks have heard of Yasso 800s. The idea, credited to RW's Bart Yasso, is that you can confirm/predict your ability to run a specific marathon time by converting marathon hours to minutes, marathon minutes to seconds, and then doing 10x800 at that pace. So someone aiming for a 3:10 marathon should do 10x800 @ 3:10. The appropriate rest interval is kind of a gray area; I think the original article said it should equal the time of the workbout interval but I've also heard that it should just be a 400 jog.

At any rate, there has been lots of debate over the past dozen years about this workout. The negative criticism is usually: 1) it is not actually a good marathon predictor, and/or 2) it is not a good marathon prep workout.

My response to criticism #1 is: It depends. I don't think I'm one of them, but there are probably plenty of runners out there with a physiology that reflects this marathon/800 relationship. Bart Yasso, for example. As for criticism #2, I mean... please. I don't think 10x800 is the best idea for a VO2max workout but it is still a VO2max workout and, unless you are at 100% of your VO2max plateau (I'm not), VO2max workouts help.

But I don't really care about any of that. I just like them, which is probably the best reason to do any running workout. Seeing as how this was still 27 weeks out from my next marathon -- assuming I do Sugarloaf, that is -- I decided to stop at five. Yasso did explicitly say that the full 10x800 should only be attempted towards the end of marathon prep. I also decided to subtract six minutes from my 2:50 target because I think I have a higher proportion of fast-twitch fibers than the typical marathoner. 2:44 then, with equal rest. My times were:

2:44.2 - 2:45.4 - 2:43.3 - 2:43.4 - 2:43.2  (avg 2:43.9)

Not bad, except for #2. The weather was typical New England: Cold, wet, windy, some snow. Fantastic.

Saturday, November 9, 2013

quality 11/9/13

Did a 15.5mi trail LSD session all through the Blue Hills Reservation with four representatives from the local ultra crowd. Definitely not the type of LSD that I am used to, but wow... the 7:45 AM view from the top of Buck Hill was glorious. And I only fell down once -- within sight of my car, of course.

Wednesday, November 6, 2013

quality 11/6/13

15 min easy + 30 min tempo + 5 min easy. Excellent weather conditions.
Still not feeling quite myself, but 100% better than last week!

Monday, November 4, 2013

recovered yet?

I did the Bird Park Trail Run on Saturday 11/2/13. This is what I get at the tail end of a strep throat episode: 4 miles (and change) at slower-than-half-marathon pace. Officially 24:58. Awesome. Nice little course though, if you don't mind lots of concrete paver surface mixed in with the grass and trails. Despite the lingering illness I just couldn't skip this because Bird Park is a two minute walk from my house. Stella would never forgive me.