Last bigger track workout before the marathon.
Yasso's 10x 800's... run at 2:35 pace w/ 1:30 seconds of rest.
I've done this workout a number of times. The last time I did it, it was 10x 800 back in August at basically the same pace (...If I remember correctly, it may have actually been marginally better weather though - last night was cooler but extremely humid).
Bart Yasso's theory is that if you can run 10x 800 before your marathon, you should be able to run the marathon at the pace of your 800's. Such as, if I can run at a consistent pace of 2:35 without being destroyed, then I could shoot for a 2:35 marathon. From experience, I know this isn't true... at least not for me. But it's definitely fair to say that if I couldn't run a 2:35 workout, then I have no business even attempting a 2:35 marathon... or a 2:40 marathon, for that matter.
Point being - I ran the workout faster than I intend on even attempting the marathon. 2:35 is way out of my league right now. But 2:40 may not be. Let's call that 5 seconds of cushion built into Yasso's theory.
In spite of the humidity and being sluggish for the warm up and first rep, I felt pretty smooth and comfortable for the entire workout. The consistency in my splits shows this. After the cool down, I was still hungry for more miles, and the thought occurred to me after that maybe I should have done 12 reps instead of 10? I don't think it would've been a problem. Oh well... after all, I am in a taper.
Splits:
1 - 2:40.5
2 - 2:35.4
3 - 2:35.6
4 - 2:35.7
5 - 2:35.5
6 - 2:36.8
7 - 2:35.8
8 - 2:34.6
9 - 2:35.3
10 - 2:30.1
2:35.5avg (77.5 pace)
Yasso's 10x 800's... run at 2:35 pace w/ 1:30 seconds of rest.
I've done this workout a number of times. The last time I did it, it was 10x 800 back in August at basically the same pace (...If I remember correctly, it may have actually been marginally better weather though - last night was cooler but extremely humid).
Bart Yasso's theory is that if you can run 10x 800 before your marathon, you should be able to run the marathon at the pace of your 800's. Such as, if I can run at a consistent pace of 2:35 without being destroyed, then I could shoot for a 2:35 marathon. From experience, I know this isn't true... at least not for me. But it's definitely fair to say that if I couldn't run a 2:35 workout, then I have no business even attempting a 2:35 marathon... or a 2:40 marathon, for that matter.
Point being - I ran the workout faster than I intend on even attempting the marathon. 2:35 is way out of my league right now. But 2:40 may not be. Let's call that 5 seconds of cushion built into Yasso's theory.
In spite of the humidity and being sluggish for the warm up and first rep, I felt pretty smooth and comfortable for the entire workout. The consistency in my splits shows this. After the cool down, I was still hungry for more miles, and the thought occurred to me after that maybe I should have done 12 reps instead of 10? I don't think it would've been a problem. Oh well... after all, I am in a taper.
Splits:
1 - 2:40.5
2 - 2:35.4
3 - 2:35.6
4 - 2:35.7
5 - 2:35.5
6 - 2:36.8
7 - 2:35.8
8 - 2:34.6
9 - 2:35.3
10 - 2:30.1
2:35.5avg (77.5 pace)
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