The marathon is a demanding event that requires training on tired legs and implementing workouts that simulate the fatigue and soreness you will experience during the final stages of the race. That’s why Rick made me do lots of Pace Runs, Mile Repeats and few Yasso’s. Oh Yasso’s! I didn’t talk about those. I really didn’t do many of those, Rick had me do it at the beginning of my training to approximately calculate my Marathon Pace and then I did few of them on the last few weeks of my training and I have to say that since July my 800′s time improved. Let’s step back for a second and talk about Yasso’s.
Bart Yasso , besides being he Chief Running Officer (CRO) of Runner’s World , he has completed the toughest races on the planet and influenced thousands of people to improve their lives through running. He is one of the few that has run marathons on all seven continents, raced in ultra marathons around the world, completed several Ironman Triathlons and even competed in the Badwater 146 through Death Valley. He is basically an inspiration to anyone who loves running. He is the one that introduced the Yasso 800s, a marathon-training schedule used by thousands around the world.
So let’s discuss the Yasso 800′s. The concept is very simple. Take your marathon goal time in hours/minutes and convert this to minutes/seconds. For example, if your marathon goal is 3 hours and 10 minutes then convert that to 3 minutes and 10 seconds. Then try to run 800 meters ( 2 loops around the track) in 3 minutes and 10 seconds. Recover after each 800 by jogging for the same amount of time ( 3 minutes and 10 seconds). Bart recommends incorporating Yasso 800s on a weekly basis in your marathon training plan – he suggests starting with 4x800m and working your way up to 10. There’s a lot of debate about whether Yasso 800′s are a true indicator of predicted marathon time as there are no scientific basis to back this up just, but it has just been described as being a great training coincidence. In any case, I think Yasso 800s are a killer workout and I enjoyed doing them and walked away with that feeling of a great workout.
My favorite is the Wellesley College Track
Yasso’s workouts for Chicago Marathon Training
July 4th — 2×800 Meters
September 20th — 4x800Meters
September 27th — 6 x 800 Meters
As I was saying I did tons of pace runs. Yesterday it was an easy 10 miler with 8 miles at Goal Marathon Pace and here is what I did:
Finished up my run with 6×100 Meters Strides. Rick said that my training is exactly where it should be a week prior to the marathon and that definitely gave me some more confidence. I feel pretty good, mentally and physically ready. Besides my ankle being a little fatigued probably due to my run on the track yesterday, my legs feel solid, strong, powerful and healthy!
It’s me, my shoes and my legs on the track