Andrew, I did a session last night similar to Yasso 800s: it was just 6 x 1/2 mile (ish) with 1/2 mile recoveries. Pushed a lot of it below 7 minute miling where I could, trying to finish each set below 7:30 pace. Hurt like hell and sore today, but loved it!
The Yasso concept is as much about running each 800m to a specific time (or just below) which is probably a bit too pedantic for those aiming baove 3 hour marathons I think. I'd rather do 6 or 10 half mile efforts or 20 1/4 mile efforts and just get that speed boost. Use a half marathon to predict your marathon time and a 20 miler to confirm endurance!
Good advice Jimbo. When I have done Yasso's in the past they predict a marathon time of 4:15 and, as we all know, I've still not got below 4:30 for a marathon so I really don't think they are a good predictor for slower runners like me.
4.5 miles earlier in wind and small hailstones which have now turned to rain. I threw in some fartleks to spice it up a bit. Last 20 miler planned for Sunday
Happy weekend everyone and stay safe.
Thank you all for your advise on the yasso 800. I will give it a go just to see if i can do the 10 x 800 at 4.15 pace. did a nice 8.5 miles home last night after work at 8.45 min miles felt nice and easy. On the track at lunch time, I'm lucky as at work we have a UKA endurance coach working for the company and some very good marathon runners 2 or 3 that are looking at 2hr 45 to 3hr for london this year. today we are doing 1000m,2000m,1000m,1000m with 200m rest between reach one. I've been runnng the track at about 7.15 to 7.30 pace and find that is helping on the long runs keeping the 20 miles to about a nice 9.40 pace overall which i think is still too fast for my lonf runs. what the plain for everyone this weekend. I'm going for a 20-22 and a drop the week after to a half before the final big run on the 31st.
sounds great Andrew! I work at a school and we have our own track and my runnign buddy maths teacher has a key - not used it much recently but used to do a couple of sessions a week there!
this weekend's plan is 20 x 8:45 minute miles with no recovery which would grab me a stonking new PB! got to beat 8:57 pace for the PB really, but as it's a little bit hilly I'm expecting individual splits to be a little varied!
Am I right in thinking yassos work in that you take your ideal finish time for marathon say 4:20 and then run at a 4.2min mile pace for 800m then recover for 800m and follow? Did see the tread on it but this is my understanding.
I get the impression that I run too conservatibely... for me I just want to get to the start line and a run a comfortable safe race. (no walking). I am impressed people... Andrew I think you will smash your PB! Jimbo wow!
All this yasso stuff sounds a bit technical for me! I haven't got into doing speed sessions and all that to be honest. I know I should, but figure I'll get a few marathons under my belt and see how i go , and then start trying these things when I want to beat my times!
I'm like you Fenn... get me to the start line, get me round, and in a respectable time would be very nice indeed!
I suppose the ultimate guide for speed is a 5k or maybe 10k race (5k predicts 10k so is probably the true prediction for marathon runners). Here's what happens if you predict based on a 5k of 25:00; bear in mind this assumes you've done FULL training for each particular distance...
Distance Time Pace/Mi
800m 3:14.0 -
1Mi 7:12.1 7:12
5Km 25:00 8:03
10Km 51:55 8:21
1/2 Mar 1:55:45 8:50
Mar 4:03:36 9:18
Hi everyone. It's good to be back! and I've just had a catch up read on all the posts... sorry there are far too many to comment on! But hey, you're all looking GOOD
As I've not got a spring marathon, I'm working on strength/power, so today I did a v hilly 14.5 miles. I've found a really mean route, with some wicked hills but managed sub 10.00pace so I'm really happy.
OOOOO Fenn, I still can't face cold baths!
Had a very pleasant 20 miler this morning, mostly hilly with some gentle undulations thrown in. Managed to maintain marathon pace for the last 5 miles even though it was a tad hilly in places
Fenn, that's a good time for 18 miles, well done!
Well done everyone, that's some good runs in the bag. I did 15 miles with my sister in the peeing rain, my legs were heavy to begin with but by the end they weirdly felt better! Had asked my bf to get brunch sorted for our arrival home, which he actually i did and now think should be a weekly ritual!
Fenn , what made your run hard, was it heavy legs? mental fatigue? It's a long way to run on your own in bad weather.....
Oh Fenn that does sound like a bit of a disaster... wearing a soggy heavy fleece for 18 miles is no fun, but as you said you learnt some lessons and got through it so well done!
Purchased alot of nice running tops online last night (with the few of just keeping one and returning the others). New stuff is always motivating.
How does everyone feel after there long runs the day after? I woke up with aches this morning that I wasn't even aware of yesterday. Feel like I am falling apart
Fenn, the formula is secret! www.mcmillanrunning.com
Good result this weekend - another 20 mile PB, but I slowed a bit too much in the second half though maybe that wasn't helped by the incessant sleet and snow!! Ran about 1:25 for the first 10 and 1:29 for th second 10, making 2:54:19. Very happy really as I haven't done many long runs! Concentrating on the real target now: that 1:46 half marathon!
aching a bit this morning but hoping to run tonight. Might be coaching a girl from the gym round the local 10k route... could be fun!
Iccle Jim, I love this calculator... It predicts a marathon pace of 4hrs23mins... I would well chuffed with that result.
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