This morning I got up at 4:40am. I left my house at 5:40am to pick up my friend Alana and get us to the track by 6am. The plan for both of us was to run 10x800m repeats (Yasso repeats!!) As of today I have 16 days until the Pocatello Marathon, and I read that to use Yasso repeats at an indicator of your marathon time ability, that doing this work out 14-17 days before your marathon was ideal.
I have not done track work for the last couple of weeks because I haven't wanted to push my achilles, but since I had run hard on it all last week (including a 20-miler with 4 miles at marathon pace of 7:50) and it is still getting better (I would say 95% better now), I decided to go for it.The PT also gave the green light this week as long as I backed off it it started bugging me.
Before I left the house I "tweeted" that I was on my way to the track to do 10 Yasso repeats, and Bart Yasso responded and said "Awesome, have a great workout. Ten yasso 800s, brutal workout, it will pay off in 16 days."
I started off feeling confident but knowing that it was going to be a long, tough workout. (And Bart's use of the word "brutal" didn't help!) I felt good for the first two, REALLY hated 3, 4 and 5 (and worried that I still had a lot to go!) and then felt pretty awesome for the rest, although I was definitely, definitely TIRED. When I got to the last one I yelled at the top of my lungs, "LAST ONE!!!" and when I finished that last repeat I literally cheered. It was a long, hard work out (9 miles total) and sooooooo many 800's. 10 is a lot!
After a cool down I checked my Garmin, anxious to see my times. My goal was to run the 800M repeats in 3:20, and I was hoping to be pretty consistent and not have any that were much slower. (For those that don't train for marathons, these Yasso repeats are supposed to be an indicator of your marathon time. If you can run 10 Yasso repeats in 3 mins and 20 seconds each, then you should be able to run a marathon in 3 hours and 20 minutes. There is a good article about this here.)
I saw my splits and just smiled!!!
I was feeling pretty confident about running a sub 3:30 marathon in Pocatello before today, but this workout was a big confidence booster. I am believing! And as happy as I am with my times, I am equally if not more happy that my achilles felt awesome during and after the workout.
I got home and tweeted about my times and Bart Yasso responded with "Wow. You are fit!" THANKS BART! :)
Alana also did GREAT. We didn't run together but we encouraged and cheered for each other as we went around the track and celebrated together on the way home. She is running her first marathon (Top of Utah) on Sept. 17 and she would love to be under four hours. I think she can do it!!
Is there a feeling as awesome as finishing a really tough, but really great run??
How was your run today?? Have you ever done a Yasso workout?
PLEASE CLICK HERE TO DONATE TO MY TEAM MEB FUNDRAISING!