Last night I headed to the track again in the heat to do some 800’s. For those of you who don’t know what a Yasoo 800 is – it’s basically running an 800 in the time that you would like to/think you can finish a marathon in. So if you want to run a 3:45 then you run a 3:45 800 – working up to 10 800s – sounds simple enough – right?!? Well the sceptic in me felt that running a 3:30 for an 800 didn’t nearly seem fast enough to be pushing myself. And isn’t that what track workouts are all about?! So I checked back with my interval chart given to me by Coach George Buckheit of Capital Area Runners. After all following his program last summer took my marathon PR from a 3:59:52 to a 3:36:41. According to the time I want to try and run this fall I was supposed to run between a 3:07 pace and a 3:22 pace. Being that I am a freak about combining plans I headed over to McMillans running calculator and plugged in my most recent 10K time to see what he said I need to run 800s in. He had me at a 3:11 pace to a 3:20. So I headed to the track confident I had gotten the correct pace right with 3:07 – 3:22 written on my hand.
I did 8 x 800 with 400 recovery after each 800. Recovery means running slow for 400 meters but NOT walking. 3:19, 3:16, 3;12, 3:11, 3:09, 3:09, 3:10, 3:11. I was pleased considering the heat and ran home. I can’t say it enough how great it is living within running distance of a nice track!