Wednesday, May 19, 2010

Track Work


I'm a little leery of putting down on "paper" for all of you to read and see what my goals are for Long Beach.  Yes, I'm going for the BQ, but aside from that I have some time goals that I really, really, really want to hit.  So much so, that I'm willing to bear the heat of the summer at the track to get where I want to go.

Yasso 800's are something that I heard of a few years ago and have recently being hearing good things about (or maybe I'm just more in tune to wanting to hear it?) the theory and it actually playing out to it's claims.  We all know that speed work is what gets us faster.  And since you can't run every run at your marathon pace or faster, you have to schedule in the time to turn your legs over quicker, develop the muscles for speed and so forth.  So this marathon training cycle I am going to hit the speed work head on.  I'm not going to just put it on my training calendar and do it when I feel like it.  By gosh, I may be becoming a more mature marathoner!  You always know what you need to do, but sometimes after experience and a few marathons you think you know more than the "experts."  Well, I'm here to tell you...I don't know Jack and I'm ready to really follow a plan, not just the prescribed mileage.  Wow, I'm getting old :)

I can't tell you all the theories behind what makes this work, but I do know that many people have used it and been very happy with the results.  It's scary dead on!  And it's simple, you want to run a 3 hour marathon? Run your 800's in 3 minutes.  You want to run a 3:30?  Run your 800's in 3 mins, 30 seconds.  So on, and so forth.  I know we also can get bogged down by a lot of information for improvement.  And for the most part, my running career I have stuck with one theory, the Pfitz plan.  But, after using it for the last few marathon cycles, or a homemade variation of it, I'm ready to try something new.  Yes, Pfitz got me to my first BQ, and it got me in my second marathon a sub 4, but now I want more and I need a change.  Yasso suggests adding in the 800 speed work to your regular marathon training schedule.  Perfect since I love Pfitz but still want something more.  I have already designated Tuesday as my track day (since Monday is a rest day for me and I'll be good and ready!) and will incorporate the 800's twice a month for a while then increasing it to 3, than 4 as marathon day approaches.  Bart even suggests that you run your last 800 workout about 10 days before - well into taper mode for many training plans.  This is just an overview of the theory and training.  By no means use this as a base to begin the track workout.  Do some research and some reading and check it out and see if it fits with your training and your goals.

I'm not sure if it will all pan out the way I want it to.  I'm not sure if I even have a 3:30 in me, I feel like I do, but we all know that race day and marathon training can be a crap shoot (I hold a PhD in that department!).  But I do know that if I don't try I won't know what could have been and I'm not one to have regrets.  So, Yasso 800's are on the books for me this training cycle.  Long Beach is flat and fast and I'm hoping that this is just the ticket I need.  And, as I said in the beginning, I hate putting it out there for everyone to see what my goal time is.  It's added pressure.  But, this is the place where I keep my honesty with all of you and that is where my plan is heading: a 3:30 marathon on October 17.

Take a look at the article if your interested.  There is a lot of information about the Yasso plan on RunnersWorld.com  and you can of course google it as tons of stuff came up about it.  I guess I can be the guinea pig for all of you, too!  We'll see what race day produces after a summer of 800's :)

Last night was my first night in trying out the 800's and let me say...they are tough!  I think one article says start with four, while another one says start with 7 so I decided to shoot for 7 but reassess how I felt after 4.  I warmed up with a 3/4 mile warm up then started my 800's.  In between you are to do a 400 rest.  I also did this on the treadmill as the high school track I usually go to was having a meet.  Actually, for the first time doing this I think it made it easier.  You just can't stop.  The first 4 were hard, but I still felt like I had more in me.  So, I kept going and by the time the 7th one came around I was done!!!  I did a one mile cool down and finished the workout with 7 miles.  I also ran my 400's at my marathon pace, which was an 8:00/mi pace.  It's amazing how slow that felt!  And since the treadmill can't give you an exact 7:00 mi/pace or 3:30 pace, I started the 800 at 7:03 (or 8.5 mph) and the last 0.05 I ran in 6:58/mi pace (8.6 mph).  Not sure if it makes a huge difference but i want to be as exact as I can.  I think next few weeks I will stick with 7 and see how I do.  I hope by the time October comes around I will be able to run all 10!
7x800 + 400 rest = 5.25 miles  36:45 - 7:00/mi pace
6 miles + warm up = 44:00 7:19/mi pace
7 miles with cool down = 52:01 7:25/mi pace
I was blown away by my 6 mile mark, makes me think my sub 45 10K is not crazy!  Wait, it is, since I HATE the 10K :)

Monday was an easy 5 mile run before I met with a personal trainer to go over some new core work.  I will do a post to share some of the easy moves that you can do at home with some simple hand weights and a medicine ball.  Oh, and I'm adding core to my plan...yeah, I'm going all out this time!

Happy Hump Day and Happy Running Peeps!
Oh, and check out these beauties that arrived :0 Roadrunnersports.com is the bomb!


28 comments:

Staci Dombroski said...

I love new shoes!!! I think you will do great at the marathon :) Remember to have fun!

Tricia said...

great job!

shellyrm aka jogging stroller mama said...

What do you mean this time? I thought you went all out before! You are crazy serious! I wish I was as together with my plan as you are. I just go out there and run. Occasionally I'll throw in some sprints and long runs. But you, you have a plan.
I want to be more like you when I grow up! ;-)

Christy said...

Katie! I'm so glad you posted this! I went ahead and signed up for Philly and everyone keeps telling me to go with Hal Hingdon but his plan just doesn't seem to fit my taste for running! I'm definitely going to try out Pfitz for my first marathon and try and get some speedwork in at the same time so I can try and break 4:00!

MCM Mama said...

Impressive! I only managed to get up to 5 400s during training, but I was bad about staying at "goal pace" for the marathon and ended up dong them too fast. Maybe next time around I can make myself stay where I should and hit all 10 and not miss my goal again.

Katie said...

zip zip zip! you are going to be one speedy girl! i would be puking all over the TM, doing 800's like that. bleleellcchhh!

Jamoosh said...

Going for the BQ? The National Biodiesel Accreditation Program (BQ-9000)? What does that have to do with running? I am confused...

Denise said...

LOOOOOVE it!!!!!!!! Yea, i'm so excited. I want a 3:30 at Philly in Nov but so much depends on how quickly I recover from the ultra. I might take my goal down to a 3:35 but we'll see.

man i wish i could do speed work during ultra training. maybe i'll just do one or two of these a month.

Jill said...

What shoes are those? I need new ones and the newer new ones I recently got are not the miracle workers, I'm still slow. Hehe.

I am NOT a firm believer in Yasso's...if so, I'd be cranking out 3:28 marathons (and that's NEVER going to happen and I'm ok with that, really I am ;)). I'm not saying it CAN'T happen, but I've seen so many people believe it and it sets a false sense of abilities when really, one needs to look at the overall picture of other speedwork, drills, hill work, tempo runs, cruise intervals, long runs, etc. And then they think they failed, when they really didn't. So there's my coaching tip for the day. Do the speedwork, sister, cuz that's going to make you speedier.

btw, I did look over your plan last night. Let's chat! I'd get in some drill work and I'd slow down the long run slightly. And with those upcoming races, it is a LOT, but not something you couldn't handle.

HUGS!! MISS YOU!!!!

L.B. said...

Reading your blog is going to make me fat with knowledge. I got some speedwork on tap for today, and your speedwork posts and info are great motivation.

teacherwoman said...

Yay for track workouts! You go girl! And lovin' the new kicks!

aron said...

800s are my FAV!!!! this is pretty much what i plan on doing too, because i want to keep my team track workouts every week, but also have the tempo runs, so i am making my own monster of a schedule :) cant wait to follow along AND see you cross sub 3:30 on oct 17th :)

Tara said...

Hey girl! I so have faith that you can do a 3:30!

I've read about Yasso and I really think that they work for some people. Not for me, but for some people!! I have always been a sprinter, so I'm much faster at those short track distances. Ain't no way in hell I'll ever be able to crank that speed for 26 miles! Maybe the .2 though.

Anyways, you're so super speedy that I know you'll hit that time! Nice new shoes!

Sarah said...

YAY new shoes!! And wow, loved hearing about your workout. I may need to try that at some point to get me closer to my speed goals. :)

BTW I can't believe you hate 10Ks so much. The more I run, the more I think I may stick to 10Ks and throw a few halfs in for fun.

Heather said...

Pretty shoes! Nice job on the super speedy speed work. Did the treadmill start on fire from going so fast??? :)

I HATE 10k's too. hate them. I'd rather poke myself in the eye with a stick than run a 10k.

Amy said...

Id read Jack Daniels' Running Formula and look at the plan, too. It might be up your alley and you're ready for it.

Also, maybe try warming up for 2 miles? Our coach always has us do that. Unsolicited advice but Chad is the bomb, haha.

Teamarcia said...

Holy crap woman I can only imagine how wicked fast you'll be with some track work in the mix. A 3:30 is so in reach for you! I may need to send you my cheetah skirt!

Char said...

Sounds like you have a plan - a good plan! Good luck with the training.

ShutUpandRun said...

Yep, I think there is something to those yassos. I know they made me faster. I don't know if I can attribute my BQ to them, but I will say that I noticed a BIG change in the pace I ran during training after a couple of weeks of doing them. They are SO intense, though. Hard, hard, hard. Good for you. I think you've got that BQ in you for sure.

Bethany + Ryan said...

nice shoes!! i want to start doing Yasso's 800s too!

Jo Lynn said...

LOL - I just got new shoes too, and posted a picture. Man, we runners are a sick crew. ;)

Everybody I know is working on their speed - I'm not going to have ANYONE to run with pretty soon. Oh, BTW, I work the 23rd. :(

Angela and David Kidd said...

Nothing makes you fast like the track. You might want to warm up a bit longer and maybe do some strides. I'm not big on warming up except at the track. It makes a huge difference.

Tara said...

whooohooo for LB and kicking butt on those yassos! love the pretty new shoes! :)

Marathon Maritza said...

Great job on the 800s!!!! I love/hate track workouts but they work!

Jess said...

I've read a lot about Yasso's but it always feels like too much math for me :)

N.D. said...

Great goals and training!

Running and living said...

Yasso's don't work for me. I am faster at track than the marathon, can run the 800s in sub 3:00, but no way I'd run a marathon now in 3 hours. Having said that, I am a firm believer in the track. It does make you faster. But for the marathon, the long runs, with miles of pain at the end, is what you need!

Kristen said...

You are amazing!!! A 3:30 boggles my mind but I KNOW you can do it.

Yay for new shoes!