I thought of taking it easy today. I considered skipping the run altogether. But, I hit the road with Garminia and myPod. I hadn’t set Garminia up for Yassos, but after running the first mile, I was indeed “warmed up.” Today is Wednesday and that means 800 repeats.
I ran my first 800 (or 1/2 mile) repeat a little on the slow side. I forgave myself, because I *was* doing them. Regardless of the outcome, I planned to give it my best effort.
Since I had ditched Mark for the day, I didn’t have to hear him caution that too much speedwork is “how you get injured.” I have been doing Yasso’s since the beginning of the year, so I plan to work up to 10. But I know that in order to fit that many repeats into a 7-8 mile workout, something will have to give. At least this is the case for a lunchtime run.
I decided that I would rest only for a measured distance of 1/4 mile so that I could do more 800s in my 7 mile run.
It was a good plan in theory, however I found that reduced recovery time equates to a reduced level of recovery. Imagine that! *sigh*
After three repeats came up just slightly short of my 3 minute 50 second goal, I altered the plan slightly. I walked for 1 full minute prior to jogging for the remainder of the 1/4 mile. It gave me recovery times of about 2:50. This is one minute less than true Yasso’s call for (with my targetted 3:50 time). But, it was just enough to finish out pretty much on target.
Check it out….
1 mile warm-up (8:25)
1 mile cool-down (8:09)
That’s seven repeats!
All I need to do now is:
– Consistently run ALL of them to be 3:50 or less
– Add 3 more 800s to the workout
Boston, here I come!
You are a super star. My *dream* paces are your warm-ups and cool-downs!
Seriously, you keep me moving and pushing for more! Nicely done…
Consider trying to make those Yassos happen on a track when your time isn’t so limited. You deserve that!
I too, would be thrilled to the bone to run anything close to an 8 min mile. Double nice work!
Nice work, Juls. Reducing your recovery time may increase your risk factor as well. I can’t imagine doing 10 of those bad boys.
You are so solid! Throughout all the tough times you “Keep the Pace”
Yes, Boston beware…Juls is comin’!! Keep up the great job with those 800’s.