Two workouts today. Those cute three older kids of mine met me at the door again after my speedwork so I took them two laps around the block (just a hair short of half a mile.) They’re so darn cute jogging along beside me!!!!
Ok…the first workout. I was eager to do the Yasso 800’s to give me a general idea of my marathon fitness at this point in training, thinking it would give me a base to see how much improvement I get in the next couple of months before the ultra marathon on April 24th.
Remember the idea is to warm up (I did a mile), then do half a mile comfortably hard (faster than marathon pace, but not all out), then ease back for .25 mile and easily jog or take a little walk break (or some of both which is what I did today since it was my first time and I wanted to leave something in the legs for my 17 miler (UP the Robie mountain and back down) this upcoming weekend.
The .5 fast and .25 easy repeats 10 x (though I admit that Yasso says he only starts with 4 repeats and adds one each week as he trains building up to holding the goal pace for 10 repeats.) But.. I figure I’ve kept my miles up this winter, have done more hills, etc and wanted to see where my fitness was at this point – so I did all 10. And then a cooldown.
I was pretty excited to put my Garmin to work for this run. I knew it had an interval feature, but hadn’t played with it much in the past. Today I set it up to let me do a warm up (I was wondering going in how long it would let me warm up – but no worries. I hit the start button and it let me warm up as long as I wanted before I had to hit the “lap” button to signal the start of the speed session.) Cool beans! I did 1 mile warmup at an easy pace and loved how the Garmin would beep at me five seconds before it was time for that segment to end (so I could push a little more or start speeding up depending on where I was at in the workout.) The Garmin flashed a nice screen at me showing how much longer I had to run for that portion and how many more speed portions were left before I was done. I liked that info at a quick glance! I also didnt’ have to hit the “lap” button again until the entire workout was done and I was finishing up my cool down (which ended up being 1.26 miles — I ended up being further away from home than I’d intended.) ha
So — two thumbs up for the Garmin for this workout! And, how fun not to have to do my speedwork on a track! I seriously hate running on the track so this was heaven.
Well, I headed out and right away realized that I wasn’t going to be setting the pace I’d planned to aim for — at least not totally. It was WINDY out and I was running right into it for a good portion of the run. So…. instead of fighting the wind and killing my body — I pulled back just enough to feel I was giving about the same effort I’d intended to give – but with the wind factored in. So, I was slower than I would be on a less windy day — but still ran relatively well.
The total workout ended up being 9.75 miles and it took me 1 hr 47 min and 15 seconds. My average OVERALL pace (counting those intentionally slow .25 milers), was 10:59. Not that shabby considering all the walk breaks and the wind.
Here’s my Yasso 800’s
7. 5:30 (four dogs came after me and I had to walk away slowly and I sprained my ankle) I’m fine. It was achy for a mile or two though.
My marathon in October was 4:57 (though I was on pace for a 4:45 until mile 21 when I hit the wall bad) and my average of the Yasso 800s today was 4.51 approximately. So, I’m relatively in shape for about the same marathon I ran before. I have 8 1/2 weeks until my Ultra. I think it will be cool to see if I can improve on that time in these speed intervals. I’d like to see it get to 4:30 honestly. I feel I have it in me.
Once I got some Gatorade (did I mention I forgot to bring anything to eat or drink on this run?!) I took the kids twice around the loop in our neighorhood. It was only .44 more miles at a nice easy pace with walk breaks (my 7 year old is still really needing a lot of those as his little legs get used to keeping up with his 9 and 10 year old siblings.) Ave pace: 16:51. Total time: 7:21. Worth my weight in gold to see my kids doing what I love — totally!!!!!