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Yasoo 800s

First – Monday I ran with the Hillview kid’s. It was a recovery day for me and a “last workout before the big meet” for them. We ran a little more than 1 1/2 easy and then did a few strides and drills.

Yesterday we had the prelims of our final meet of the season. The team is looking good. The girls are especially dominant. We have a bevy of good distance runners and sprinters… The boys, not quite so much. I have a few bright spots, but we are not likely to win either boys division. We should still win the overall….

The meet ran from 3 – almost 6, so I was standing at the finish line timing races all that time. I hung out afterwards waiting for the HDR peeps to show up. I started a few minutes early to get in a good warm up. Back in April I did a Yasso 800 workout: 12 x 800m in an average of 3:29. My goal today was to do the same. The difference was that last time I sometimes allowed standing rest between the reps, this time my goal was to jog most of the recovery. Also, yesterday had winds in excess of 20 mph the whole time.  My splits were 3:32, 3:34, 3:29, 3:29, 3:30, 3:30, 3:31, 3:28, 3:28, 3:30, 3:30 and 3:27…. In my mind I was tracking how many seconds above the 3:30 average and I knew I was still 1 second over pace going into my last split. The wind was picking up, but I concentrated on form and finished with my fastest interval of the night.

The other HDR runners, Kent Trenkle, Kathy Diorio, Nestor Ponce De Leon and Rob Perez all hung in for 8 reps….. David Weary ran 10 of them with me. He stayed right with me, sometimes surging ahead… but he stopped at 3 minutes, rather than 800 meters, so he stopeed right at 700m and only ran half of the 100m “into the wind” stretches that I did….. Still, he was looking strong out there.

This of course is a very encouraging workout. Bart Yasso says that if you can run 12 x 800s in 3:30 (minutes and seconds), you should be able to run a marathon in 3:30 (hours and minutes)  As I prepare for my BQ attempt I need to decide what time to shoot for…..3:40 is BQ, but I will need a cushion… I might be able to do 3:30… but maybe it would be wiser to shoot for somewhere in between.

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May 2017


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