Back on Track
|August 31, 2011||Posted by Emily under Uncategorized|
To say I’ve seized the opportunity to relax, recover and take a breather from heavy training in the month since I raced my Ironman, would be the understatement of the century.
Instead of my regular routine of rising before the sun and sweating it out all day every day, I’ve spent August refining my ability to sleep in, eat foods with terrible nutritional profiles, and indulge in more than a couple celebratory beverages.
And it’s been glorious.
In my defense, all of this not working out was very much a part of my long-term strategic sweat plan. I wanted to avoid mental and physical burnout in the wake of the toughest event of my athletic career. And it’s worked.
But after a month of exercising my laziness, I’m ready to get back on track.
This morning, joined my friend and training partner Steve for my first track workout in months. (It’s kind of a stretch to call him my “training partner” when I haven’t actually trained with him in months…but that’s the Ironman’s fault. Not ours.)
Steve is usually a fan of the 400s, but my coach suggested trying to do some Yasso 800s for my first workout back on the track and since Steve is recovering from numerous injuries, the idea of slightly slower repeats appealed to him.
For those of you unfamiliar with Yasso 800s, they are 800 meter repeats at a split equivalent to your marathon time.
No, not marathon pace…marathon time.
For me, with a goal of running a 3:20 (three hours and twenty minute) marathon, I would try and hold every 800 at a 3:20 (that’s three minutes and 20 seconds) or faster.
I know it sounds confusing. But it really works.
You know who knows all about Yasso 800s?
My good friend, or, an awesome runner that I often stalk at race finish lines. And on twitter…
Bart came up with the genious idea of Yasso 800s after consistently realizing that every marathon he trained for reflected his 800s training time. At first he thought that maybe it only worked for speedsters like him (my word, not his) but after testing it on runners of all speeds, it became quickly apparent that 800 training times are an excellent predictor for marathon finish times.
Yasso 800s are now a workout regularly turned to by marathon trainees across the globe. To do it Bart’s way, start a couple months before your goal marathon with 4 x 800s and add one each week until you reach 10.
Because I’m such an overachiever (or because I slacked off for a month straight) I started with 5 of these babies.
And because I’ve been essentially tapering for a month straight, I started off a bit too fast.
Maybe not the most consistent Yasso 800s…but I’m extremely pleased that I easily held them all under the target pace of 3:20. Especially considering what I was doing on Saturday.
It felt so good to get back on track. For the workout and for my training plan. I’m beyond ready to get back to serious marathon training and take down that 3:20 once and for all. It’s an added bonus that I happen to have a mild obsession for all the killer workouts that will help me achieve that goal.
See you next week, track.
Track workouts: love them or hate them? Favorite workout to hit the track with?