Every Race is an Adventure!

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.

Tuesday 2000 N hill route with the guys. Kevin stopped at the park near the end to go to the bathroom, but other than him I was dead last. Kent, Wayne, and Martin all finished well ahead of me. I kept thinking that we were supposed to be tapering at least a little and I didn't want to push any harder. As it turns out, I think that was the fastest I've run that hilly route this year @ 8:46/mi.

Kent did some reading on tapering yesterday after our hard run and realized (as I had suggested) that we needed to back off our effort some. The pendulum swung far the other direction today and we only ran up the first of the 5 hills at an easy pace for a total of 3.5 miles instead of the normal 6.

An easy 3.6 miles. I ran in my new Mizuno Wave Rider 13 shoes. They felt good.

Kent, Wayne, Kevin and I started at 6:00am at the top of South Fork and ran the "10 fast miles" down to the mouth of the canyon. It was still pre-dawn, but we enjoyed the light from the big full moon overhead. In past years we've pushed hard on this run, as fast as averaging 7:00/mi, even though it is only a week out from the marathon. This year we decided to back off. At least that was the plan. We started off at an 8:00/mi pace, but by mile three the downhill had enticed us down to 7:32/mi, and then down to 7:02/mi for mile 4. I finally just decided to try to hold that effort to the end. I ran a little ahead of the others for most of the rest of the way. Wayne and Kevin made pit stops and fell back, but every once in a while I could hear Kent not far behind. The last mile he pushed past me.

My mile splits were: 8:07, 7:49, 7:32, 7:02, 7:17, 7:25, 7:04, 7:28, 7:45, and 7:21. Avg pace: 7:29/mi.

There is no way I could have continued for another 16.2 miles at that effort. It was definitely faster than marathon pace effort. I know tapering, altitude, and race day magic will help on race day, but it also looks to be hot this year. I think I'll back off to 7:45 pace at the start and see how I feel after Veyo hill and Dammeron Valley. I hope to be able to keep up with Wayne and Kent to at least this point.

I still think last year's 3:18 would be a real stretch for me this year. I suspect I'll be closer to 3:30. I just hope I can keep the wheels on to at least pull out a BQ of 3:35. It will also be interesting to see how I come out relative to Wayne and Kent. They have both been out training me this year. It will be an achievement if I manage to finish ahead of either of them.

One thing is sure...every race...especially marathons...is an adventure!