Monday

Despite the weather being very overcast and on the verge of showering on me at lunchtime, I still decided to take a chance and run outside. Seeing that I hadn't run over the weekend, I thought that I should incorporate some speedy goodness to my workout routine. After all, I am back in the normal marathon training and so, Mondays are speed work. So track, here I come…

I probably should have done a little more research on what intervals I should do rather than making them up as I went along. I knew that I wanted to go out a little harder than normal and do at least 3 miles out on the track including recovery laps.

As, the lone person on the track today, I had my choice of lanes. On a standard olympic track, Lane 1 is 400 meters and do to geometry, the lanes further from the center are longer. This is why on short distances on the track, it's a staggered start… so that everyone runs the measured, agreed upon
distance. So, the inside lane is just shy of 1/4 mile.

There is a training methodology called the Yasso. Yes, another funny running word like the fartlek, that we runners don't giggle when talk about training. The Yasso is basically a Rule of Thumb marathon predictor/Trainer. Named after Bart Yasso, it says that if you want to run a marathon in a certain time you should be running 800 meter intervals at a pace that is derived from the goal time. That is the pace in minutes and second is the marathon time of hours and minutes. Example, if I want to run a 4 hour and 00 minute marathon, I should be doing 800m repeats at a 4 minute pace. Not just be able to do this pace once, but maintain this Yasso pace for a number of cycles. You'd follow the 800m run with a 400 meter (one lap) recovery run.

well, I thought that's what I would do, but it turns out that I ended up deciding to establish PR times for the 800m, 400m, and 200m distances. Not that I had been keeping these times before, but I thought that I would make them today so that I would have a goal in hand. So here they are:

Split Split Distance Overall Distance Split Time Split Pace Overall Time Comments
1 400m 400m 1:52 7:31 1:52 after a warmup run, this was a tempo lap
2 800m 1200m 3:19 6:41 5:11 if I remember correctly, these we about even 400 meter splits. I could not have kept this pace much longer
3 400m 1600m 2:12 8:51 7:23 Much needed recovery run
4 400m 2000m 1:52 7:31 9:15 Tempo lap
5 400m 2400m 4:03 16:18 13:18 I wore myself out and had to walk to regain some energy
6 400m 2800m 1:21 5:26 14:40 Showing that running is mostly mental, I was able to kick it up a notch
7 400m 3200m 2:18 9:16 16:58 After that fast pace, a 9:16 pace seems like a walk.
8 400m 3600m 3:17 20:05 12:33 Recovery Run/walk
9 200m 3800m 0:39 5:14 20:44 I was spent after this and it started to rain, so I called it a day

Officially, the PR times will be:
800m = 3:19.02
400m = 1:21.06
200m = 38.87

Since this is a “race” week, I won't be running on Thursday but will make that a swim day and I will have Friday as a rest day. I'm also thinking that I will make Wednesday a Voice Post day… at least for my running report. Oh, and just in case you are taking score at home… I had ALL the right type of clothes and the correct sized towel – thank you for playing…

Upcoming Races:
01/28 15th Annual Calhoun's 10 miler (Lenoir City, TN) Goal Time 1:27:00
02/18 18th Annual Strawplain's 1/2 Marathon (Strawberry Plains, TN) Goal Time 1:57:45
03/26 Covenant Health 2nd Annual Knoxville Marathon (Knoxville, TN) Goal Time 4:15:00
04/23 Trideltathon Sprint Triathlon(400m, 6 miles, 3 miles)(Knoxville, TN)Goal Time:NYD

About planet3rry

I'm a husband, father and runner in the Knoxville area. I love the way that running makes me feel and how it has changed my thinking. I am always looking for the new PR whether in the 5k or the marathon