Last week was a rocky one. I have a small cyst on my back that became infected and super tender. It was actually quite painful to run until I saw my dermatologist to get it drained (sorry, TMI). On top of that, we traveled over the long weekend. As you might surmise, my running schedule was all over the place. I did NOT have a great training week.
My speed workout was fabulous – 6x 800 meters (1/2 mile) and my times ranged from 3:45 to 3:30, getting progressively faster. You may have heard of Yasso 800s. The idea, from Coach Bart Yasso, is that you can predict your marathon time by running 800m 10 times (with equal time for rest in between). Convert your time in minutes and seconds to hours and minutes and boom, that’s your marathon time. So, let’s say I could maintain a 3:45 pace for 10x 800, that would yield a marathon time of 3 hours and 45 minutes. My own personal experience has shown that my marathon time is actually about 10 minutes slower than my Yasso time would predict. This could just be due to my limited marathon experience (2, going on 3). Regardless, it is a great speed workout that you might consider trying.
On Saturday, my long run day, I set my alarm for 4:30am, walked the dog and was out the door by 5am. More importantly, I was back home by 8am. Waking up in the 4 o’clock hour is typically torture for me, but I have convinced myself to do it once a week for my long runs for 2 reasons:
1) between my schedule, my SO’s and the twinnies, there’s just no other time some weekends
2) I beat the heat and the sun, and
3) I’m back home before the old Kate had started her day. If that isn’t empowering, I don’t know what is!
My long run went pretty well this weekend. I got in 18 miles at a 9:45 pace and felt pretty good by the end. Next up, 20 miles. It’s about to get real. Eek.