Posts Tagged ‘track’

Yasso I’m Out of Gasso

Yesterday I went for my second track workout, this time going 4 x 800 with 400 meter recoveries. And since I have only one running goal – a BQ – I can have only one goal for my 800 meter intervals: the corresponding Yasso 800 time.

I’m sure most of you are familiar with Yasso 800s, but for the uninitiated, the concept is that to reach a marathon goal expressed in hours and minutes, you should be able to run 800 meter intervals in that same time expressed in minutes and seconds. For example, if you want to run a 4:05 marathon, you should be able to consistently run 800 meters in 4 minutes, 5 seconds.

As with any predictor of marathon finishing times, Yasso 800s have severe limitations. But the goal is easily determined, easily remembered, and any other computation would be just as arbitrary.

To qualify for Boston, I need to go sub-3:36. So my aim is to work my way up to 10 x 800 at sub-3:36 pace. After my 8 x 400s last week, I knew I would fall short, but I still needed a benchmark. A one-mile warm-up and off I went.

Intervals: 4 x 800 meters
Goal pace: sub-3:36
Lap 1: 3:36.02  FAIL
Lap 2: 3:31.37
Lap 3: 3:37.87  FAIL
Lap 4: 3:47.29  FAIL
Average: 3:38.14
Total distance: 4 miles

Though the last one was worst, I’m proudest of it because I had absolutely nothing left before I started it. As I was completing my recovery lap, I was staring at that starting line with dread. As I puttered around the track, I was glad that people can’t read your mind while you’re running, because my brain was whimpering “waaaaaaahhh!” I was thrilled to come in under 4 minutes.

Anyway, I’ve got a long way to go, and this morning’s crummy six-miler in the heat didn’t build much confidence. But I have to say charging around those turns at the track makes me feel more like a real athlete than just trundling through the neighborhood. It was cool.

Red Fails Never Felt So Successful

Bright and early this morning I went for my first track workout in 27 years. As you might suspect, today was meant for getting my feet wet and establishing a benchmark.

With no real sense of what would be a good pace, I used the Viper model, setting out for a mile warmup, 6 x 400 intervals with 400 meter recoveries, and a mile cooldown. Everything went according to plan except that I still felt good after six intervals, so I did eight instead.

Viper shoots for a minimum of a 6:42 mile pace, but I didn’t want to screw with rounding, so I aimed for anything below 1:41. Anything above is a big red FAIL.

Intervals: 8 x 400 meters
Goal pace: sub 1:41
Lap 1: 1:40.28
Lap 2: 1:42.79  FAIL
Lap 3: 1:47.03  EPIC FAIL
Lap 4: 1:41.49  FAIL
Lap 5: 1:41.90  FAIL
Lap 6: 1:40.27
Lap 7: 1:41.69  FAIL
Lap 8: 1:38.46
Average: 1:41.74
Total distance: 6 miles

After the third interval I realized I was running my recovery laps way too fast. I slowed considerably in-between and the effect was magical. Even with five fails out of eight, it was an extremely positive workout.

I had a lot of fun. My only adjustment will be to move my track workout to Wednesdays, as I’m pretty sure doing intervals the day before my long run will make both suffer.

As I get used to this, I’ll progress first by shortening the recoveries, then by going to 800s. Right on track.

Betting on the Track

Now that I’ve spent the last two weeks restoring mileage (26 and 30 respectively) and I’m reasonably settled into an 8:45-9:00 minute pace, it’s about time to level off the mileage and start shaving the speed.

My intervals have always been hampered by a lack of a Garmin or any local trail with markers less than a half-mile apart. So I can run 800s or mile repeats but nothing shorter with any accuracy. Plus the trail is covered in pea gravel, which is like running in soft sand in spots, and God help your skin if you fall. Flayed runner.

So, using my mad research skillz, I tried to find a local outdoor track that allowed public access. You wouldn’t think this would be so difficult, but most of the tracks belong to high schools, who appropriately fence in their facilities and don’t look kindly on strangers hanging around.

I was beginning to despair, until I blundered onto a local college’s track and – miracle of miracles – they let ordinary taxpayers use it! It’s lovely, as you can see:

Soon I’ll be running 200m and 400m repeats and bitching about it right here – just like you guys have been doing for years! I’m so happy to be part of the club.