Just a little singing in the car to Let it Go from Frozen (below Brooke is singing GO very loudly).
The day actually started off with a request for a Mickey pancake. Due to the fact that I woke up ridiculously early and couldn’t go back to sleep we had all sorts of time to do things like this:
It was a Yasso 800’s day for me. A sweet reader had emailed me the night before about something really hard she was going through and how she used Yasso 800’s that day to pound it out:) She inspired me to do the same. I was not feeling speedwork in the slightest but after 2 miles of a warm-up, I was ready to get started.
2 mile w/u
8 x .5 mile repeats (the classic yasso 800’s workout is usually 10 x 800m (or .5 miles). 3:05, 3:03, 3:04, 3:02, 3:02, 3:02, 3:00, 2:58. Once again, when I do speedwork on the treadmill I don’t start counting the repeat until the treadmill is up to speed… I want to make sure I am getting in the full interval at the fast pace. I’ll build up to ten repeats.
.25-.3 recovery jog after each repeat
.8 mile cool-down.
9 miles total
The repeats ranged from 5:56-6:10 average pace which was faster than I expected but those last two HURT. That took some serious brain power to keep the legs moving. It was one of those times where I focus more on pumping my arms to avoid thinking about how my legs are telling me to stop.
Launch 4s for w/u & c/d and Hyperion for everything in between.
Okay, SO I wanted your opinion on Yasso 800’s? They say that the workout can be a predictor for your marathon time (i.e. if you average 3 minutes and 30 seconds for your 10 repeats ((with equal recovery time after each repeat)), then you will run around a 3 hour and 30 minute marathon). For me personally… I can’t say that Yasso 800’s are a predictor of my marathon time. A year and a half ago I was running on average 2 minutes and 45 seconds for my 10 Yasso 800’s and I wasn’t anywhere near in the shape to be running a 2 hour and 45 minute marathon at that time. While they might not be an accurate time predictor for me, are they for you? I’m sure they are for some people!!!
So why do I do them? Because it is still a killer workout, I just don’t think it will show me exactly where I am at for the marathon. I think it builds strength, speed and to learn to mentally push myself… but I think the tempo run or fast finish long runs (below) are a better way to see where I am at for your marathon time.
This article talks about why they think Yasso 800’s don’t predict marathons times and offer an idea on a better workout to predict your marathon time:
Now for 12 more things from our day.
1. Andrew bought me the coolest car accessory. My hydro flask doesn’t fit into my normal cup holder so it is usually rolling all over the place in the car. He found a little cupholder that does fit the bottle that goes into my car cupholder. It’s the little things that make me happy… like not spilling my water bottle all over the car anymore. You can find it HERE!
2. Brooke was upset that Beretta couldn’t go on errands with us. If she could be with this dog 24/7, she would.
3. Back to the tomato soup and grilled cheese sandwich thing… mainly because we were too lazy to make anything else.
4. Late in the afternoon Brooke hung out over at my sister’s house for a bit.
5. She made sure to attack me before she went inside of course.
6. THIS SUNSET.
7. Two hours of no cell phones (picture at the end), no distractions, no nothing… felt so good.
8. Picked up Brooke and headed over to my parent’s house to be with them. Brooke’s adventurous food side makes me really happy. She snacked on pistachios and snap peas while we all chatted.
9. We had such a good talk with them. I reminded Brooke while we were there about when we used to live there a few years ago. Brooke was just a one year old when we lived in the basement for about a year. She took her first steps here, started calling me Elmo (instead of mom) while we lived here and I would go run at 5 a.m. every morning to make sure I was there right when she woke up:) Good times.
10. Nothing like leaving your parents house at 8 and making it for an 8:30 dinner (Brooke had eaten dinner at my sister’s house but we hadn’t). Salad bars and pizza and some American Girl Doll browsing.
11. A hot chocolate for the drive home because I was shivering. Nothing can solve that but a thing of hot chocolate. And I needed some chocolate.
12. I am SO ready for an outdoor run today. The roads are calling my name after a bunch of indoor miles so far this week. PS Brooke has become quite the running photographer lately.
What’s your opinion on Yassos? Are they something you do often? Do you think they help to predict your marathon time? What speed workout do you tend to do the most often? Would love to hear your thoughts on this! Outdoor or indoor run today? 2 questions for you from Andrew: “If you could pick up any hobby (and be good at it:) right now, what would it be? “What is the weirdest thing you have ever eaten?”