Boston Strong

December 25, 2024

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Location:

Naples,FL,

Member Since:

Mar 29, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

400m - ATC:  1:08   May '11

800m - ATC:  2:32   May '11

1600m - self-timed:  5:?? 

5k- Vinings Downhill 5k:  18:34  Sept, '11

10.k - Mardis Gras 10k:  39:15   Feb '12

Half - The Scream:  1:23:59  Jul '11

Marathon - Ridge to Bridge:  3:06:23   Oct '11

Completed 13 Marathons & 2 50k & 1 Century ride

Short-Term Running Goals:

Run injury free

Upcoming Races:

Sept. 14: - Erie Marathon

Long-Term Running Goals:

Sprint down Boylston Street once per year

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
ST-6 Racer Lifetime Miles: 223.50
Boston Adizero Red Lifetime Miles: 607.00
Boston Adizero White Lifetime Miles: 430.00
Nike Free Lifetime Miles: 362.00
Nike Trail Lifetime Miles: 327.20
Boston Classic Lifetime Miles: 362.50
Adidas Marathon TR Lifetime Miles: 155.90
Vertical Feet Climbed - 2011 Lifetime Miles: 75701.00
Kinvara 2 Lifetime Miles: 31.80
Adios Lifetime Miles: 277.90
Ghost GTX Lifetime Miles: 328.00
Karhu Flow Formula One Lifetime Miles: 166.30
Brooks PureFlow 2 Lifetime Miles: 153.70
Adios II Lifetime Miles: 147.40
Adios 2 Lifetime Miles: 150.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.500.007.00

7:30 PM    84 deg    48% hum

800s

Lap    Time     400m recovery

1         2:57        2:32

2         2:57        2:54

3         2:57        2:44

4         2:59       

 This was my first 800s workout, and a little bit of a learning experience.  I planned on using my average lap pace to stay on pace, but quickly realized you can't do that on a track!  Unfortunately, I did not have my watch set to show my lap times, so I really had no idea what pace I was running, but figured I would just figure it out once I got home & downloaded the data!  My first 800 my watch said I was running a 5:38 pace, which I knew I wasn't, but I figured I would try to maintain that pace on my watch for all of them for a consistent effort.  I am too tired to figure it out now, but guessing my pace was a hair under 6:00/mi based on my 800 times.  I was planning to do 6-8, but with the heat & not really knowing what pace I was running, I figured 4 was a good start!

After a mile cool down, I was feeling a little guilty about stopping at 4, so I jumped on the astro turf football field & decided to do a few sprints & pretend I was in high school.  I sprinted to the 10 yd line, jogged back, then 20, 30, 40  ..... up to 100.  My last 100 yard sprint was 13 seconds.

It was a fun way to end the workout, concluded with another Mile cooldown.  I have no idea whether there is any validity to the Yasso 800s theory & but it makes for a good training target goal & since my goal is to run a sub 3, I would like to buildup to running 10 of these at the pace I did today.  I am pretty sure I could have done a few more today at that pace, but since I did not know what that pace actually was at the time, I did not want to push it.  Ironically, turns out I was running at exactly the pace I need to, based on Yasso's theory & my marathon goal.

 Now the question is, can I make myself do a track workout once a week in 90 degree heat?  Can't answer that one, guess time will tell!  lol

ST-6 Racer Miles: 7.00
Comments
From derhammer on Fri, May 13, 2011 at 07:45:18 from 70.113.125.159

Nice job - you toughed it out. Something to try is to use current lap time instead of pace, you will need to figure out before hand what your 200m, 400m splits need to be to hit your time. So if you are shooting for a 3:00 800 the 200m time should be 45 seconds.

The Garmin is not accurate around a track in my experience. I read that if you change the data recording from smoothing to every second will increase the accuracy. I have not tried it though.

The Yasso 800's only tell you if you have the leg speed to finish a marathon at a specific time given the other training has been done. I can run 2:40-2:44 800's but there is no way I can run a 2:44 marathon.

Is there anyway you can run early and beat the heat?

From JG on Fri, May 13, 2011 at 08:54:59 from 74.176.17.148

Thx DH, all good points. I will def have Lap times as a screen on all future track workouts, just failed to realize in advance, and did not want to stop running & change mid w/o. I am hoping track w/o's will help me to learn to run more by feel & worry less about what the Garmin is telling me mid-runs.

Yeah, I am not using Yasso's as a predictor, just a training goal. Ultimately, I would like to run 10 mile repeats at a 6:00 mile ... once I have done 10 800's at that pace I will shoot for 1000, then 1200s, then 1400s, then 1600's ... just a measuring stick.

Yes, I am trying to transition to morning runs, although I historically have mostly been an evening runner. Last summer, my monthly summer mileage was 22, 57, & 80 ... hoping to maintain 150ish per month this summer, and that will mean morning runs!

From derhammer on Fri, May 13, 2011 at 10:24:55 from 192.156.110.33

Sounds like a solid plan with getting in a bit more mileage. When I first read your post I thought you meant 150ish a week! I was like, wow, this guy is crazy, then I reread and say that you meant per month. LOL. 10 x 1 mile repeats would be insane. Have you done any tempo's? 4-5 miles between 10k-1/2 marathon pace with some easy miles before and after. These types of runs really helped me.

From JG on Fri, May 13, 2011 at 15:38:04 from 98.66.189.6

I may be a little crazy, but I do not forsee any 150 mile Weeks in this lifetime ... or 100 mile weeks for that matter! I do Tempos, and lots of Fartleks. It is hilly around here, so an even pace/effort is a little harder to achieve, but when I find myself with Flat terrain, I try to dial in a good tempo run. On alot of my runs, I actually pick up the pace going up hills, I guess kind of a Fartlek/hill sprint effort ... as I had read so much about how hill sprints can increase speed. My training is not nearly as structured as it should be, I usually come up with my plan as I am heading out the door, based on how I feel. I mix it up alot though ... I am going to try to do mile repeats once a month, and try to add an exta repeat every month. Will vary my other track workouts to 400s, 800's, or varying lengths. I am shooting for a sub 3 marathon, but ultimately feel like I am capable of a 2:45 ... but I will have to assess that one once I get my sub 3, as I realize that would require alot more structure! My biggest goal is to stay injury free, so if that means not pushing beyond breaking 3 ... I will be content with that & transition to triathlons or something to push my training further.

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