Weekly Workout

For this week’s workout, I decided to keep it fairly short and moderately paced in order to avoid over-stressing my foot.  Yasso 800’s were featured in the August issue of RunnersWorld so I decided to try them out, but only do 4 repeats instead of 10 repeats (the maximum number of reps). 

The idea behind the Yasso 800’s is that if you figure out what you marathon goal time is (or an equivalent marathon time using a pace calculator such as the McMillan running calculator), you then take that time, in hours:minutes, and run each 800 in that time as minutes:seconds.  So for me, with a recent 10k time of about 43 minutes, giving an equivalent marathon of 3:24, I should run each 800 in 3:24 (three minutes and 24 seconds).  The recovery between each 800 is just a jog for the same amount of time as it took to run the last repeat (3:24 recovery by time).  Got to love the fact that it’s a 1-number workout at least! 

 It turns out that I have some sort of block about 3:24 pace – I kept trying to relax and hit the correct splits, but kept ending up running about 10 seconds too fast.  An ok problem to have today, but it wouldn’t have been very fun if I were doing the whole 10-rep version.  I’ve had this problem before with hitting 10k pace (about 6:00 – 6:10 when I’m in shape) – it just feels awkward.  Too slow to really push but too fast to really relax and tempo it.  How do you improve your ability to hit tricky paces?

Post-workout I tried out the Cannonball routine from Coach Jay.  It’s a nice set of drills for building dynamic flexibility and it worked well as part of the cool-down.  It’s quick, fun, and requires no equipment 🙂

Oh, and I tried one of these out before the workout:

ImageMainly wanted to test it out to see if GU is an option for a pre-race snack prior to the 15k I’m running this weekend.  The flavor was pretty good – fruit flavors seem pretty safe so far (I’ve had Orange Creamsicle and TriBerry).  Anyone have any energy flavors that they think are especially awesome?  The gel seemed to settle in my stomach without any issues – hopefully it’ll work out well on Saturday!  



Setting some goals

Cross-country season is looming and my subconscious, in denial about the fact that I haven’t run a cross-country race in nearly 2 years and have no team camp, time-trials, or 20-page NCAA “we own your soul now” document signing meetings in my future, is getting unreasonably giddy.  Instead of focusing on how much I miss XC, I decided to focus on the races that I can run, and figure out what I want to get out of this year of running.

Goals for Fall:

  1. Complete foot healing – this one takes precedence, since I can’t run on an injured foot, and don’t want a persistent ‘niggle’ catching up with me later on.
  2. Use what fitness I have to do as well as possible in my upcoming races (a couple longer trail races and a couple low-key 5k’s)
  3. Half-marathon p.r. – shouldn’t be too difficult since my only 13.1 was on trails at 7000 feet elevation.  If everything is going well, I plan to sign up for a half on the roads in October.
  4. Build a good base for some Spring track and road races.  

There are some small steps that I need to take in order to reach my goals.  Mainly, do my foot PT (have really been slacking on this lately and have the inflamed tendons to prove it), start doing drills before/after runs to improve form and strength, and keep gradually increasing mileage and intensity.

I’ll discuss some of the foot PT and auxiliary drills that I plan to add into my schedule in the next post 🙂