Today will be the start of week 2 of my marathon training. Last week’s training felt really good. I was able to put in a total of 16 miles for the week. Here is a recap of last week’s training:
Tuesday: Yasso 800s x4 (4:17 ave); 400m jog x4; 100m sprints x4; 100m jog x4; 4 Miles Total
Thursday: Hill Repeats 2.64 Miles Total
Friday: Cross-train; basketball
Saturday: 9.35 Miles Total (11:54/mile pace)
What are Yasso 800s?
Bart Yasso, the ‘Chief Running Officer’ over at Runner’s World Magazine, found this method of determining how you will do on your marathon. He called it the Yasso 800s. He states that your marathon time can be determined by doing ten 800 meter repeats and averaging out your time. Your average will approximate your marathon time. For example, if the average of your 800 meter repeats is 3 minutes 15 seconds, you will finish your marathon time will be 3 hours 15 minutes. If your average is 4 minutes 7 seconds, your marathon time will be 4 hours 7 minutes. You get the point.
The premise of the Yasso 800s is to build your endurance to be able to complete ten 800 meter repeats with 400 meter jogs in between. To put it in perspective, I was only able to complete FOUR repeats!! It takes a lot of endurance to complete this and that is one thing that I will be using as a gauge for my endurance and training. Hopefully, will be able to build up to 10 repeats before the marathon. Even though my average of the four repeats were 4:17, it does not give me a good measurement until I am able to complete 10 of them in on training session. I guess I have a lot to work on. Next time, I will definitely run slower to be able to do more.
My Long Run
I do my long runs on Saturdays because my wife is also training for the Disneyland Half Marathon and she does her long runs on Sundays. I was able to run over 9 miles with some walk breaks, which I believe helped me run longer without feeling sore or tired the next day.
Week 2 Training
This week’s training is going to be a little bit of a juggle because it is Fourth of July week and I am actually working a 24 hour shift on Saturday. That means I won’t be doing my long runs on Saturday. I plan to run six miles on Independance Day in the early morning so I still have the rest of the day to enjoy our city’s festivities. I also plan to put in two other run days and have a total of 12 miles for the week. The weekly mileage is less but I plan to work on my speed during my runs.