Yasso 800s + Super Long Run

There are less than 50 days until my spring marathon and this week was a tough one.  I kicked it off with a full round of Yasso 800s Monday and threw my long run in two days early for the sake of better weather on Thursday.  Both workouts were tough but surprisingly fun.

Yasso 800s are a famous workout that can be varied all training cycle long.  This was my peak week with a full dose of 10 repeats and they went well.  Used as a reasonably close predictor of marathon finishing times, each repeat features 800M of work and an easy jog of the same duration for recovery.  Since the prediction tends to be about 5 minutes off of actual finish times, I was aiming for each 800 to be at a 6:50 pace.  This would theoretically get me across the line in 3:25 and an adjusted 3:30, my goal time.yasso 800s

I had a great time getting back into action after a down week with this one.  My goal was to run each repeat in 3:25, 6:50 pace, on fresher than usual legs to simulate somewhat of a taper.  It worked!  I was contending with some headwind and benefiting from a tailwind at different points but my repeats were 3:22, 22, 18, 23, 18, 18, 17, 22, 16, 16.  The session left me feeling really excited for race day.

The week rolled on with some 400M repeats Wednesday and my longest training run of the cycle on Thursday.  It was a test with lots of marathon pace miles early then a few faster ones at the end.  I started this 5-4-3-2-1 run with a one mile warm up then 5 miles at marathon pace.  The next two segments, 4 miles and 3 miles, were each separated by an easy mile.  The two mile section was at half marathon pace.  After a painful easy mile 18, I rocked Mile 19 at 10k pace, finishing with a nice easy cool down.  It was definitely a challenging but enjoyable workout.

Meredith

What are your favorite marathon training workouts?  Do you like Yasso 800s?

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