Last week, I did my online research, calculator and pencil in hand, calculated and recalculated the numbers attempting to to figure out what the h*ll the Yasso 800's was all about and how I could incorporate them (him?) into my running "program".
Like Bart. If I could be like Bart.
I think I understand the concept but translating it into numbers on my Garmin is confusing. Still not sure that I have it right, so here's my best guesstimate for what it's worth: If I want to run a marathon in 4 hours and 30 minutes, then I should be able to run an 800 (=that is 1/2 mile, or two times around the track) in 4 minutes and 30 seconds. If I can run 10 of those 800's at that pace I will run a 4:30 marathon. Those ten 800's are run with a 400 break (one lap) in between each one and you move through that recovery lap half as slow as your 800 pace. That's the Yasso 800.
Am I confused?
But translated into actual footsteps? If I'm running a 1/2 mile in 4 min 30 sec then that puts me at a 9 minute per mile pace, which is about 6.6mph. (See why the paper and pencil are necessary?) So the 1/4 mile recovery laps (half the 800 distance) are supposed to be at half the pace of the 800, so a 3.3 mph pace. That's a really slow walk...more like a shuffle. I just couldn't do it, it was frustrating to have to walk at such a slow pace. Does the recovery lap really matter?
I did 5 yasso's today at the speed of 9 mph or 6.6 min/mile. My recovery laps were at 4mph or 15 min/mile. And you know, it wasn't very hard at all. Which is why I doubt that I have this right. But I'll keep on with it because it gives my runs a purpose. And because, well, why not do it?
And now I am going through the rest of my work day with images of the track and those dang numbers going through my head.
who can walk these lines?
Eating the rainbow today:
R-strawberries with my yogurt
O-hmm...maybe will do something with that sweet potato for dinner
Y-1/2 banana pre-run & the other 1/2 for afternoon snack
G-romaine salad for lunch
BIV-blackberies in the yogurt, grilled eggplant in the salad