The time has finally come, perhaps a little late, to start putting in more than just generic miles in my marathon preparation. I look at all the different training schedules people are on, and respect how disciplined everyone else must be. As for me, I have done a number of marathons simply by running more during the week and doing the long runs on the weekends. That pretty much sums up my most recent effort at Boston in the spring. When I set my sights a little higher, however, and want to run a good time, it means it's time to head to the track.
I have this discussion with one of the guys I run with all the time. He is a gifted distance runner, with the emphasis on 'distance'. I happen to be more of a middle distance runner. That means I have a little more speed, and less endurance. So when it comes to speed work, I think of running on the track. Most of the marathoners I run with, however, think 'tempo runs' on the roads or path when they think of speed work. Those types of runs are great, and I do them occasionally, but when I think of specific goal-oriented training, I revert to my track background.
To me it's really a matter of preference. The goal is the same: to get your legs turning over more quickly, and your heart pumping faster. Last summer I did a few track workouts leading up to the Chicago marathon that consisted of mile repeats. I worked up to doing six of them with a couple minutes recovery and a two mile warm-up and two mile cool down. It was a good workout, and it helped prepare me for my most successful marathon.
This year I decided to try something different. It's a workout I've been hearing about for the last ten years, and have been curious about, but have put off trying. It's the Yasso 800's, named for the Running guru of Runner's World magazine, Bart Yasso. The idea appeals to me, because I am an 800 runner from way back. It's a comfortable distance to me. What I discovered is that it's a little more difficult than it sounds, but the concept is pretty simple.
Rather than try to explain the workout myself, let me quote from the original article in the magazine. At the end I also have a link to the full article.
Bart and I were at the Portland Marathon last September when he told me about his workout. He was training for a marathon later in the fall, so two days before Portland he went to a nearby track and ran Yasso 800s. "I'm trying to build up to ten 800s in the same time as my marathon goal time," he told me.
Huh? Half-miles in 2 or 3 hours? I didn't get it.
Bart saw that he'd have to do more explaining. "I've been doing this particular workout for about 15 years," he continued, "and it always seems to work for me. If I can get my 800s down to 2 minutes 50 seconds, I'm in 2:50 marathon shape. If I can get down to 2:40 (minuses), I can run a 2:40 marathon. I'm shooting for a 2:37 marathon right now, so I'm running my 800s in 2:37."That's from World class marathoner and RW writer Amby Burfoot. For my workout, I figured I would like to run the marathon in 3:20:00. So I did the 800's in 3:20 pace. That, of course, equals 6:40 per mile pace, which is almost a minute faster than the race pace you would need for a 3:20:00 marathon. But it's a good workout. I started with six of them yesterday, and I'll plan on working up to ten of them in the next month and a half or so. The following is from Hal Higdon, the RW writer who designs the marathon training programs for CARA.
The whole idea of Yasso 800s is that you should be able to run 10 x 800 in the same numerical time as you might do in a marathon. In other words, as you've indicated, someone planning a 3:00 marathon finish would run his 800s in 3:00. And it seems to work.
But you haven't gotten up to 10 x 800 yet, and that number 800s is tougher than even 8 x 800. So don't get overconfident. This past summer I was working out weekly with a female runner who would push ahead of me when the number of repeats was low. As they got higher in future weeks, she suddenly realized the wisdom and staying back with the Old Man.
If 10 x 800 in 3:00 still seems easy, cut the rest time between. I would do that rather than run them quicker. There is a danger of converting what is designed as a reasonably hard workout into a dangerously hard workout--and that can catch up with you at the wrong time.
-- Hal Higdon, September 18, 1999
I realize most runners are well into their training programs at this point, but this is an interesting workout. I read it, and waited a decade before actually trying it out. So good luck! Here's the link to the full article: http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
A couple of other thoughts I should mention. I'm going to be emcee for the Elvis 5k sponsored by Fleet Feet this Saturday in Lincoln Park. It's a great race, and an even greater show after the race. They've got the #1 Elvis performer in the country giving a concert afterward, but the highlight is Alice Peacock. The Chicago singer/songwriter is performing a 5 song set in the middle of the show. It's a fundraiser for her Rock for Reading program. Come on out whether you run or just enjoy the show afterward!
Also, if you haven't been to the Chicago marathon website lately, you should take a look. They have completely redone the site, and improved it dramatically. It looks great! Check it out: http://www.chicagomarathon.com
Finally, good luck to everyone running the Chicago Distance Classic on Sunday! The course runs right by the ABC-7 studio. I'll be anchoring the morning show that day, so wave as you go by!
John,
I saw your blog entry about 800 Yasso repeats. Have you heard of the FIRST program, which has been featured in Runner's World.? I forget what FIRST stands for -- it's an acronym for something. The basic premise is that you can run faster by running less frequently per week by doing more focused intense workouts. The studies the authors have done show that most people improve their race times with fewer incidences of injury. There are 3 key running workouts per week and 2 cross training (optional but recommended). The tempo run, track repeats, and long run. None of these running workouts should be done on consecutive days. I bought their book ("Run Less Run Faster") on the program (Bill Pierce, Scott Murr, and Ray Moss). It includes the pace tables that show the recommended pace to maintain for each of these workouts based on your current fitness level (past race results) rather than an arbitrary finish goal time. I've been following the basics of the program during this marathon training season and have noticed big improvements in my time, and the way I feel during and after each workout. On the surface it seems like less training but each workout is pretty intense with a particular focus. Based on my last half marathon time, I'm doing tempos between 6:48 and 7:16 pace and 800 repeats at 3 minutes. They recommend doing the long runs (there are 5 20 milers - but I'm only doing 3 with CARA) very close to marathon goal pace. I'm also shooting for 3:20, but their tables show that my fitness level could support a 3:16 finish. It's an interesting read. I'm doing 2 cross training workouts on the stationary bike (these are also intense). I can't quite let myself cut back to 3 running days, but I've reduced from 6 to 4. I think having the recovery day in between has made a big difference for me. And I hope it reduces my chance of injury. It's probably too late for you to switch programs, but you might keep it in the back of your mind for later.
Kevin
Posted by: Kevin Hacker | August 09, 2007 at 12:37 AM