Tag Archives: yasso 800’s

Week 10 of Training for the Philadelphia Marathon

Week 10 of my 16 week training program is nearly complete.

My total mileage for this week is down a bit because this week’s long run was actually done last Friday. However, it was another strong week of training.

For a speed workout this week I had my first session of Yasso 800’s. On Tuesday I completed 8 Yasso 800’s with an average time of 3:04. If Bart Yasso’s theory is accurate, and I hope it is, that would mean I am in shape to run a sub 3:10 marathon. We’ll see what I end up with when I run 10 Yasso 800’s in a couple of weeks. That will be a better indication of where I am at.

This week I also managed to compete in another race and set a new personal best in the 5 km distance with my first sub 20:00 result in a 5 km race.

I still have a runs left this evening and tomorrow morning. As it stands I have currently completed 46 km this week. My remaining runs will leave me with a total of approximately 70 km for the week.

Week 11 kicks off with a 22 mile, 35 km, run on Sunday!

With six weeks of training left I know have approximately 500 km, 310 miles, left before I hit the streets of Philadelphia in November.

How did your training go this week?

Yasso 800’s

Tonight I completed my first set of Yasso 800’s as I continue to train for the Philadelphia Marathon.

For those of you who are not familiar with this concept, it involves running hard for 800 m followed by a 400 m jog before you start your next 800. The average of your times in the 800’s is said to be an indication of how fast you could be able to run a marathon.

Tonight’s workout involved 8 Yasso 800’s. The average time for my 800’s was 3:04. Given that I need 3:10 plus a bit of a buffer to qualify for Boston I would be thrilled if I could run a 3:04 in Philadelphia.

Here’s a look at my workout with the split times…

Have you tried Yasso 800’s in your training?

Getting Back on Track

If you read last night’s post you know that today was going to be my first run in a couple of days since I was out of town for the weekend.

Fortunately I only had a short break from running and it was not too hard to get back on track today. If anything I probably benefitted from the extra day of rest after a tempo run on Thursday and a 32 km run Friday morning.

Since I moved my long run up to Sunday and did not do a run yesterday I decided to get back into my training with two runs today. The first was an easy 8 km run before work. I got off to a bit of a slow start to this run but started to feel better about 1 km into the run and finished with 8.3 km in 43 minutes.

My second run after work ended up being another easy run since I am planning to do Yasso 800’s tomorrow. Unlike my morning run this one felt good from the start, despite the rain, and I ended up with 5.5 km in 27 minutes.

The end result, 13.8 km in 1:10 of running today after a two day layoff.

Do you find it difficult to get back on track after a longer than usual layoff between runs?

Week 9 of Training for the Philadelphia Marathon

I’ve been on hiatus for a couple days now since I was out of town for the weekend. In order to get back on track I am going to make the post I would have normally done Friday.

Week 9 of my 16 week training program is now out of the way. It ended up being my biggest week in terms of mileage so far.

This week represented my first week with a speed workout, which you can read about here.

As mentioned, it ended up being my biggest week so far in terms of mileage. I ended the week with 95 km mainly due to the fact I ended up getting in a second long run because I knew I would not be running over the weekend.

To make up for not being able to run over the weekend I decided to take advantage of the fact I was off work Friday and went for my first 32 km, 20 mile, training run.  Likely due to the fact that I had done a tempo run Thursday my legs were starting to feel heavy toward the end of my run but I managed to complete the distance within my usual long run pace which should leave me in a good position to take on the remaining 3 or 4 runs at that distance that I still have ahead of me before Philadelphia.

I am not quite sure yet how I will approach this upcoming week. I am scheduled to do some Yasso 800’s for speed training but I have also signed up for a 5 km race on Thursday. Ideally I will be able to leave myself with a day in between those two workouts meaning I may get in my speedwork on Tuesday.

As I move into week 10 of my training  I have approximately 583 km, 362 miles, left before I hit the streets of Philadelphia in November. I just hope it won’t be too difficult to get back into my training routine tomorrow after two days of no running.

How did your training go this past week?

Unexpected Rest Day

Today I had planned to do an easy 8 km run. However, after a great weekend in terms of weather we had rain on and off all day today. I did not end up going for my run since it was raining hard when I left work.

I may end up doing the 8 km run on Thursday when I had originally planned to take a rest day. However, since I only had an 8 km run planned for today it will be easy to get in the mileage over the course of the week.

Considering the fact that I am planning 10 Yasso 800’s Thursday I would still like to use Thursday as a day of rest. If that is the case I will probably end up spreading the 8 km over the rest of my runs this week. For example, tomorrow it would be easy to turn my scheduled easy 10 km run into an easy 12 km run.

For now I think I will go through my usual stretching routine since I am not running tonight.

What do you do when forced to take an unexpected day of rest? Do you make up the mileage other days? Do you go for an extra run?

One Month to go Until Race Day

As of today there is one month left until the Ottawa Marathon. That means that I am currently at the peak of my training and will soon start tapering. I only have one 32 km (20 mile) run left in this training cycle which I will be dooing a week from Sunday.

So far I am pleased with my training. Despite a busy schedule, I have only had to skip a couple runs and cut my distance short on a couple of occasions.

Following my run tomorrow I will finish the month of April with a total of approximately 335 km.My 16 km run tonight, including 13 km at marathon pace, has me sitting at 322 km right now.

One thing that I have enjoyed during this training cycle is the fact that each of my speed work sessions has been different so far. I have been using one of Bart Yasso‘s training plans whih has had me run Yasso 800’s, a ladder workout and run 1 mile followed by 800 metre jogs so far. I think it has made it easier to get motivated for my speed work session than in previous occasions when I simply did intervals at a track.

I guess I will know in a month whether it has paid off or whether there is anything in my training that I should have changed but for now I feel good going into my final few weeks of training.