Had some Yasso 800's on the agenda today. Trying to get some idea what kind of marathon shape I'm in. Didn't have high hopes for this workout between all the crud I've eaten the last few days and the warmer temps. But surprisingly things went pretty well, felt like I could have done the 10 repeats quicker or run a few more. So I figure for a flat marathon I could currently run somewhere in the 3:20-3:30 range (hrs:min) so that was my min:sec target for the Yassos. Hoping I can get that down to 3:10-3:20 before SGM. I tend to go out too fast when I do Yassos so I forced myself to be cautious on the first 5 and just focused on keeping my pace below 7 min/mi. Repeat (Recovery) times were as follows: 3:26 (3:24), 3:26 (3:14), 3:24 (3:21), 3:25 (3:17), 3:22 (3:19), 3:23 (3:15), 3:20 (3:15), 3:17 (3:13), 3:15 (3:15), 3:12. Ave: 3:21 So good news is my average was at the fast end of the range I was shooting for. I'll do this workout at least one more a few weeks before the marathon and shoot for 3:10-3:20. I'm hoping this puts me in good position to run sub-3:10 and PR at SGM. | 