Most Thursday mornings, I meet my group at 5:45 for a run of varying distance. Today I had arranged to meet a few of the girls at 5:30 to get in some extra miles. Got up at 4:50, left the house at 5:15, right on schedule. But..I was so immersed in thought that I managed to make a wrong turn. And then another. Suffice it to say, I ate up my full 15 minutes getting back to our meeting place.
I ran with the group at 5:45 and then had to do the dreaded “add-on” at the end to get my miles in. Do you ever blank like that? It doesn’t happen often to me, but I really hate it when it does. I’m hoping early Alzheimer’s isn’t just around the corner.
Several of you asked about Yasso 800s the other day after I posted about my workout. Here’s the deal: Bart Yasso, one of the Runner’s World editors, developed a workout years ago to help marathoners reach their goal pace. It goes like this: If your marathon goal is 4 hours, and you can work yourself up to 10 800-meter repeats at four minutes each, you have a good chance of making your goal.
The same holds true for whatever pace it is you’re shooting for. A 3:30 marathon goal? Do your 800s in 3:30, and so on. The suggested recovery between repeats is the same amount of time. Yasso claims it’s a formula that works for any speed. He recommends starting with just four repeats and then adding one per week, ending with a total of 10, done at least 10 days out from your marathon (or even better, two weeks or so out).
So there you have it. A pretty simple formula. Not much science behind it–there’s really just anecdotal evidence to give it any credence. If nothing else, it’s a good workout and a great confidence builder.