Yasso 800

The Yasso 800 is named after Bart Yasso, Runner's World's race service director.  This work out involves running 8 to 10 reps of 800m (~0.497 miles), at one's 'marathon goal time', and recovery session that lasts as long as it took to run the 800m.  For example, my marathon goal time is 3 hrs and 45 minutes, so I'd have to run 3 minutes and 45 seconds for each of the 800m, then I'd have to run 3 minutes and 45 seconds for my recovery session at a pace of 10 min mile.  It's been found to be a pretty good predictor of race day time.  Greg McMillan finds that the Yasso 800 predicts 5 minutes too fast for most marathoners, so he adds 5 minutes to the time.  So, I did my second Yasso 800 this morning.  Due to time constraints, I only did 9 reps, and my average time was 3:35, and if you were to add 5 minutes, that's 3:40!  That's faster than what I have to run for my qualifying time of  3 hours and 45 minutes.  Now I'm all psyched.  Four more weeks to go until the race, and if I can keep up with the training and remain injury free, then Boston, here I come!

Split Time Distance
1 00:10:00 1.09
2 00:03:38 0.50
3 00:03:40 0.38
4 00:03:36 0.50
5 00:03:40 0.38
6 00:03:41 0.50
7 00:03:40 0.37
8 00:03:35 0.50
9 00:03:40 0.37
10 00:03:38 0.50
11 00:03:40 0.38
12 00:03:33 0.50
13 00:03:40 0.38
14 00:03:32 0.50
15 00:03:40 0.38
16 00:03:34 0.50
17 00:03:40 0.38
18 00:03:31 0.50
19 00:01:40 0.17
Summary 01:13:22 8.78