Today turned out to be Yasso 800 day for me. (See http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html for details on Yasso 800s.) Basically, the theory is that if you can run 10 x 800s at some average time, say 3:30 (3 minutes 30 seconds), then you should be able to run a marathon in 3:30 (3 hours 30 minutes). I was only going to do 8 x 800s today, but Kent was doing 10, and Larry said you needed to do 10 for Yasso 800s. I didn't have time for 10 if I recovered a full lap like we normally do, so for the first 4 or 5 and the last one I only rested 1/2 a lap in between. My times were 3:30, 3:29, 3:27, 3:29, 3:28, 3:26, 3:31, 3:24, 3:31, 3:28 = avg: 3:28
I read today, after my run, that the recovery time should be about the same as the 800 time. My recovery times were 1:16, 1:20, 1:17, 1:15, 3:01, 3:41, 3:40, 3:31, and 2:12. So it looks like my 1/2 lap recoveries were too short, and the full lap recovery (walk some then jog) is about right. Analysis: Based on Yasso 800s, I should be able to run at least a 3:28 marathon at St. George. I think Yasso 800s assumes a flat marathon, so with the downhill and lower elevation at St. George, maybe I can hope for a little faster than that. I would love to run closer to last year's 3:18, but I'll be satisfied with a BQ of 3:35 or better.
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