Yasso 800s

Today I tried the famed "Yasso 800" workout. For those that may not know, it is a speed workout where you run 800 meters, then recover for the same time you ran the 800, then repeat. According to this plan, you can predict your marathon time based on your 800 times. So if you run a 3 min. 30 sec. 800, you should theoretically be able to run a 3 hr. 30 min. marathon. Although - I have read the marathon time is typically 5-7 minutes longer for most that try this plan. Still I think a fairly reasonable predictor.

So I moseyed down to the local track and ran my warmup mile. I felt a bit nervous as I haven't been on a track in very long while. I stretched after my warmup and off I went. I did 4 800's (from what I've read it's a six week program where you start with 4, then add one each week to get up to 10).

Heres my stats:

1st 800: 3:23

2nd 800: 3:53

3rd 800: 3:28

4th 800: 3:27

Average: 3:33

So now I can say I can run a marathon in 3:40 (adding in the 7 minutes for posterity)? Well maybe. At least now I know where I stand. In starting all this I really just wanted to be able finish under 4 hours, so this is definitely encouraging. Well, I REALLY just want to finish, but finishing under 4 hours would be great!

Been Too Long Since the Last Post...

Been a pretty long while since I've posted anything here, so this is going to be a mish-mash of different stuff. 1st of all, last week, the fam and I went to Mississippi to visit family and while we were there, I made sure to get my running in.

WELL, that was an awesome decision let me tell ya. It was really hot and REALLY humid. Hot I can deal with (I do live in Texas), but 75% - 80% humidity in 80 degree temps sucks. All this was between 6-7am! So, I did all my runs:

Mon: 3 miles

Tue: 45 min. tempo

Wed: 5 miles

Thur: 5 X Hill Intervals

And I sweated A-LOT. Had to break down and grab some VitaminWater just to get some extra electrolytes in (usually only drink water on runs less than 1 hour). So, word to the wise, if ya run in Mississippi, be prepared to SWEAT.

In other news, my broke toe is healing nicely. It hasn't hurt for a few weeks now. Although half of my nail fell off and is currently growing back. Looks kind of weird. I won't post any pics though.

AND! I recorded a Personal Record 5K this morning! It felt awesome. I had a 5K "race" on my training plan, so I decided to really try hard even though I was just running against myself. It was tough in this heatwave we've got going on in TX, but I did it! Feels cool to get faster. When I started running, I was averaging a 9:30 to 10:00 mile pace on my fast days. Now I'm usually between 8 & 9 min. miles and today I averaged 7:39! OK, I'll end my rant there - just feels good to work towards a goal and accomplish something.

One last note, check out Just Finish. It's a social site for runners/walkers/cyclists/triathletes. Figured I'd give them a mention since they sent me some free stickers. Now to find a place to stick 'em...

Visit Just Finish!

Ouch X 3!

Well, I've got a busted toe.  I can't say something cool like while I was running, a cougar jumped out of the bushes and slashed my foot.  Nope.  I simply knocked a can of spray-paint off a shelf from 5 feet above the ground and it promptly fell just right to land on my toe and crack the nail down  the center.  It pretty much hurt like a heck and I'm sure I said some pretty choice words moments after it happened.  

It happened 4 days ago, and I've run on it twice.  It really doesn't hurt to run.  It feels kind of like a rock in your shoe for the first 5 minutes or so, and then it is pretty easy to ignore for the rest of the run.  

But the real problem is not running.  It's when I am home and take the shoes off.  So far, I've wacked it trying to step over my wife's shoe and slammed it right into a kid's toy sitting on the floor.  At this rate, it will probably heal in about 6 months...

Well, I'll still be running - have to get in the miles so I can make sure to finish the marathon in December.  Just wish I had some Wolverine healing powers to make all the obstacles around my house a little less dire.

What Do U Know Bcuz U Run?

Enter the "We Know" Contest put on by Saucony.  Just simply fill in the blank:  "We Know ______ Because We Run"  You can enter as many times as you want!  I gotta admit it would be pretty cool to win $1k worth of running gear!

A couple of my entries:

We Know

26.2 is not just another number

Because We Run

We Know

the world is beautiful at 5 am

Because We Run

Addiction? Obsession? Maybe...

So yesterday I had a 3 mi. run scheduled and I usually wake up early and go run before everyone in my house wakes up. Well, I thought I pressed the snooze button, but subsequently turned my alarm off. The next alarm I heard was for my wife to get up for work. My first thought when I see the time is, "Dangit!" So I get up, and help my daughter & wife get off for school. Since I am currently running "daddy day-care," I gear up to watch the Boston Marathon online - which was an awesome experience since I have never watched an entire marathon before. And to add to that, the women's race was rediculously good! Kara Goucher gave her all for the US, but came up just short. As did Ryan Hall on the men's side.

Now that I've really gotten off topic, After the race was over, I just felt kind of wierd. I didn't know if it was because the americans came up short in the race, or if I was getting some of the sickness that was going around my family... But then I realized - I hadn't run that morning! Has it gotten to the point that I go through withdrawals? I am really messed up. (My wife would second that) I guess I have really taken this running thing full fledge. Oh well, I guess there's worse things in this world to be obsessed with. Have fun running and I'll try not to miss any more morning runs.

maybe I need to keep my alarm further from the bed :)

PNCN = Prevent Nipple Chafing Now

This reminds me of the episode of "The Office" when andy has to put band-aids over his nipples to prevent chafing.  Then further down the race, along comes andy with 2 big red spots on his shirt!  Funny!

More Running SuperFans Videos 

Running's SuperFans Website - Carl & Karl

I do believe Brooks has outdone themselves with this campaign.

Lots of R E S P E C T

So being into this running thing, I have recently gotten interested in finding out a little about the elite athletes of the sport.  Through twitter i've kept up with Josh Cox and Ryan Hall.  Both are very inspiring and members of Team World Vision.  I've looked into it and I am pretty sure I am going to sign up to raise funds for World Vision when I run the White Rock Marathon (the orange jersey was the clincher).  Stay tuned and I'll let ya know when that all goes live.  In the meanwhile, check out this video with Ryan Hall & TWV.  Good Luck in Boston Ryan!