01.09.10

Long Run with Yasso 800 training at the end

Posted in Run at 6:10 am by luluorange · Digg! this story! Digg! this story.

Instead of the “run of the mill” long run we normally do in our trainig.  We are adding a little twist today.  We will arrive at Santa Monica High School track right around mile 18 to do speed drill.  The game plan is applying the Yasso 800 technique; running 800 meters around the track within a specific time.  What is specific time?  For example we are the 10 minute pace group which translates to a 4 hour 22 minute marathon (in the perfect world), so we are going to do two loops on the tracks (800 meters) in 4 minutes 22 seconds.  After running 800 meters, we’ll walk one loop for recovery, then we’ll repeat this drill two more times.  For a total of 1.5 mile run and 0.75 mile recovery walk.

Keep in mind, this was done after running 18 miles which by then we were all fatigued and our muscles were very tight.  The point of this exercise is the dig deep while our body is sending negative message to tell us to stop during the later part of the marathon.  Not only we are not going to stop, we are going to speed up and take deep breath to relax; noticing the tension of the body and let go the tension and relax while we speed up.  The first round of 800 was surprisingly easier than expected, the second round was a different story, I just want to stop running or at least slow down.  But what helped me to continue, other than sheer embarrassment in front of other members; was the fact that we break down the drill in increments of 800 meters, I kept telling myself - just another 1/2 a loop, just turn the corner and we are done.  That mantra helped me to not quit.  By the 3rd round of this exercise, we were really mentally tired but the body doesn’t feel as bad as the second drill.

What a treat this was!  I have done many long runs over 20 miles in the past year, I always struggle past mile 18.  During the marathon, mile 18-22 is about the most difficult part of the race mentally and physically.  We’ve never done this kind of exercise before that teaches us to break it down in pieces and find the trouble spots in our bodies and breathe to relax them.  This is so effective, and I will take what I learned from this exercise with me to my next marathon.

Workout:

  • Type: Run
  • Date: 01/09/2010
  • Time: 06:10:00
  • Total Time: 3:41:00.00
  • Calories: 2618
  • Distance: 21.05 miles
  • Average Pace: 10:30.47/mile

2 Comments

  1. Michelle Halsne said,

    01.11.10 at 1:02 am

    Totally brilliant concept! This should serve you well in avoiding THE WALL in the marathon. Awesome. I have kept you on the list of folks who want to know when the 100 miles to 40 DVD is available. Thanks for the awesome cyber support.

  2. NoLongerAWannaBe said,

    01.12.10 at 5:26 am

    I used Yasso 800s but not after 18 LOL. Sounds like a great concept. This may sound very strange but I don’t really notice the last 6.2 miles the previous 20 are my issue. Lol. I can’t wIt to start running again ;-)