Friday, August 11, 2006

Yasso 800s

I started serious speedwork in Jan 2001. My then coach, Tom McGlynn (, used to put me through the paces with hard workouts. All that labor paid off in 2002, 2003 and 2004 when I ran Personal Bests from 5K all the way up to the Marathon.

It's been 2 years now since I stopped doing any sustained speedwork. I decided, a few weeks ago, to restart.

This time around I decided to forego traditional VO2Max & Lactate Threshold (LT) workouts. Instead I chose to test the efficacy of something I had heard and read about last year.

Yasso 800s is what the repeats are called.

The first workout was 2 weeks ago. I decided to start very conservatively. 4x800 was what I was going to do. It was a hot Tuesday afternoon. I had a friend do 6x400 while I did my workout. My splits were a rather hard 3:40, 3:39, 3:39 and 3:40. I had deliberately chosen 3:40 as the target marathon time. I don't believe I am in that kind of shape but I can always think big can I not?

There was a hiatus of 1 week before my next workout, this past Tuesday. I decided to 4x800 again at 3:30 pace. This time around, the workout was a lot harder. My splits were 3:31, 3:30, 3:29 and 3:28. Curiously enough, the hardest part was not the last few meters but the section from 200 to 300m. Very strange.

I want to try and run the Helen Klein 50m in a time that's at least 60 minutes faster than the 10:12 I did last year. I also want to try and run the California International Marathon in Sacramento on Dec 3 in under 3:50 if I can. It's been some time since I've run a sub-4 hour marathon and I have lost confidence in my ability to do so of late. This is because I decided to devote most of last year and this year to running ultras at the back of the pack.

Stay tuned about the Yasso 800s.


angie's pink fuzzy said...

wow, shaving an hour off your time, cool goal! I'm interested in hearing how your training goes.

Anonymous said...

Great to pick up speed training after running a few ultras.

I have the same thought. I'd like to do some 800 intervals duing these 7 weeks before Rio. Among them, I may mix some 50K's like Big Basin (Yuki is in) and Redwood Park.

I believe you'll set your 3 min target after some weeks since you are now able to do 3:30 min.

See you soon.


Quizman said...

Yup, that is my goal as well. To run Sacramento faster than my normal pace - to get out of my comfort zone. :-)

3:50 is a cakewalk for you.