Winning Back What I Lost

Didn't run yesterday due to some car problems that I had to take care of and a nasty head cold that had me on Sudafed and a little loopy.

Early AM: Hit the T/M again for some Yasso 800's. This is a workout that I read about recently in Runner's World ( http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html ). The workout claims that you can predict your marathon time based on how quickly you can run a half mile/800 meters. More precisely, how fast you can run 10 x 800 meters w/ half mile jogs in between. My goal for the Ogden Marathon in May is 3:45 so I set the TM at 8.0 (7:30 mile). The good thing about doing these on the TM is that you are forced to run the required pace. The bad thing is that you are forced to run the required pace. There is no working up to it or making up for lost time or running faster. Unfortunately, I only had time to do 4 sets this morning, not that I could have finished 10 sets (equivalent to 10 miles w/ half mile jogs in between) because frankly I was wasted. I probably could only have completed 6 sets at best. However, I plan on doing this workout semi-regularly until I can complete 10 sets and then see how this translates in May.

PM: Ran outside during my lunch.  Ran from my office on Washington St. to Fort Boise Park and up Military Reserve Road past the old cemetery and then up past the shooting range.  This is most of the Les Bois 10k course that I'll run next month.  It's a good tune-up for Robie.  I didn't run the full 3.1 miles uphill, more along the lines of 2 and a quarter miles w/ a about 450 ft of elevation gain.  The trail narrows and steepens quite a bit once you turn left at the shooting range and I didn't feel like killing myself having already done a speed workout in the morning.  The trail was muddy on the upper section but nowhere near as bad as the Robie trail right now.