A very loose attempt to a Yasso workout... I read some stuff online about it and the fabulous Bonnie gave me some tips too. I tried to set it up on my garmin so I wouldn't have to go to a track because I don't like the idea of running in circles... so I went to the C&O canal, warmed up for 20 minutes (may be too long?) - my right calf felt super tight, but I didn't want it to stop me. My stomach felt queezy but I didn't want to let that stop me either. I had to go to the bathroom too... but I figured I could wait. So, I have to do it again when my calf feels better, when my tummy doesn't hurt, and when I don't have to go to the bathroom...
I set the garmin to beep after 20 minutes and start the 6 repeats, 0.5 mile, then 4 minute rest, etc. I should've done what Bonnie said and do 0.5 mile instead, but I have a feeling that would've been more... the actual Yasso I think is supposed to be a rest time equal to the time it took you to run the 800. Anyway, I rested 4 minutes in between repeats - results (drumroll please)
| 3:54:06 |
| 3:26:29 |
| 3:28:58 |
| 3:27:21 |
| 3:34:33 |
| 3:58:00 |
| Average: 3:38:14 |
The stuff I read says you're supposed to do 10 repeats.... I don't think I could've done 10 of them - but this was also my first time and it seems I went out a little too fast on some of them - maybe if I slowed down a little bit, once I know my rhythm, I can do 10 at that pace.
So, for those of you not familiar with the Yasso 800, they're supposed to predict your marathon time. If you can run sets of 800 meters at an average of 2 min 30 seconds, your marathon time translates into 2 hours 30 minutes. So, if Yasso is correct (and apparently it's quite accurate), I am in shape for a 3 hour 38 min marathon. This is quite encouraging... so maybe if I do some good workouts in the next 2 months and if I'm consistent with my training, I can qualify for Boston, or at least be close. Next Wednesday is my last class this semester, then I have a couple of weeks off and the new semester starts after Labor Day... Classes next semester should be easier, but I am taking 2...
After the workout I ran back to the office, picked up my backpack and ran a couple more miles to the metro and metroed back - I didn't want to run too much since in the last 2 weeks I haven't been very consistent, I don't want to risk injury.
As always I welcome your suggestions and thoughts!
Oh - here's my pic with Bart Yasso!
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