Yasso 800’s


2 solo miles.  6 miles with these sweet friends.  2 solo miles. #NeverMissAMonday

I came home and had a big cup of coffee in my sunshine St. Jude mug!!! (P.S. It’s on sale!)

I submitted my Boston Application…

And learned a pumpkin spice hack!  Don’t hate me, but I don’t love the Starbucks PSL…it’s too sweet.  My barista suggested one pump of pumpkin spice in my soy misto.  AH-MAZING!!!

Track prep….Garmin 620, Yasso splits on a post-it, GU, Cocogo (use code JENCHOOSESJOY for 20% off at

We’re obsessed with the fact that Caroline leaves her tongue out!  She CAN put it in her mouth, but obviously can’t be bothered, lol!

Track Tuesday:

We did Yasso-style 800’s!  If you can complete the workout, it’s supposed to be a good indicator of your marathon finish time.

My marathon goal is 3:36, so each 800m is run at 3 minutes 36 seconds.  If your goal is 4 hours…your 800m is 4 minutes.  Make sense?

4.75 mile warmup
8 x 800m (400m recovery) Goal: 3:36 Actual: 3:37, 3:36, 3:36, 3:36, 3:36, 3:36, 3:34, 3:28
cool down

I had the prettiest acai bowl.

Picked up another case of mache rosettes (this makes sense if you watched the What’s in my Fridge YouTube video!).  Oh…and white pumpkins!!!

And then this happened…we’ve officially arrived!!

Because…Taco Tuesday….

What’s your speed work for the week?

Do you run Yasso 800’s?  Do you think they’re a good indicator for marathon finish times?

Do you eat before every run or only certain types of workouts?  I eat a little something before every run!


Join the Conversation

  • Heather Davis

    Those white pumpkins are so cute. I could eat salad like that too. My fridge is tempermental (lol) seriously it freezes stuff it should not and I have adjusted it so many times. Yay for Boston. That is my current goal. I would probably lose my mind waiting for the acceptance email. Have a great day

    • JenChoosesJoy

      It doesn’t look good for me in Boston next year. They have a record number of applications, so i don’t think my time will make the cutoff.

      • Heather Davis

        Don’t be negative…you will get in I am sure…you are a great runner and such a positive person.

  • Sarah @ SarahRuns26

    I’ve always been able to run my Yassos considerably faster than my marathon time. For awhile I was doing them in the low 3-minute range and I don’t run a marathon in that time! I still love the workout though! My speedwork this week was mile repeats. Only three of them since I’m tapering!

    Depends on when and what I’m running. If I’m running 5-7 miles at 5am, I won’t have anything. If I’m running 15 miles at 5am, definitely will be eating something!

    • JenChoosesJoy

      That’s what a lot of folks say about the Yasso’s. Either way, it’s always a great workout!

  • Jamie Whittendale

    I’ve always been able to run Yassos much faster than my marathon time… I’m assuming it’s because the rest in between allows for my body to recuperate. I usually run my Yassos at 2:57 and my marathon time is 3:16. Who knows though! I think they’re a great workout regardless :)

    • JenChoosesJoy

      I totally agree….it’s a great workout either way! Oh, and your paces are inspiring!!!

  • Gretchen Braun

    Yesterday I did 3×1600 at the track. Super hard! I find that longer speed work works better for me (tempos, hill work, mile or 2 mile repeats). I used to only do 400 and 800s and never saw any improvement! I love your idea for the PSL hack. I agree that they’re too sweet so I might try that next!

    • JenChoosesJoy

      1600’s always kick my butt!! Great job!

  • Jill Aldred

    Speed work this week will be half-Yassos :) I like to try going fast but can only hold it for 400m! I guess that means I need to work on it so I can be faster for longer!
    I only eat *after* my runs. I do most of them on my lunch break so I can follow them up with a meal. The exception is my long run, where I try to eat something small beforehand.
    Happy Hump Day!

    • JenChoosesJoy

      Big props to you for running during your lunch break!!!!!!!

  • bubblyrunner

    Did my 400m repeats this morning! My legs have been feeling heavier than usual lately, so I may take my long run easy this weekend just to reset and recharge myself. I love the PSL idea! I actually order a soy PSL latte but ask for it with only one pump of syrup too and no whip cream….so I guess it’s pretty similar?

    • JenChoosesJoy

      I have the same game plan for this weeks long run. My legs feel like lead after this mornings run. Oh, and I like your PSL game plan, too!!

  • Grace

    Truth be told, I never understood what Yassos were until reading your post – so thanks!:) I would love to try them out!! Crazy question, but would 400s be an indicator of your half marathon time?
    I am so jealous of your coffee filled day – YUM! And little Caroline is just so sweet!

    • JenChoosesJoy

      I haven’t read anything about using the Yasso theory for 400’s. It sounds like a fun experiment!

  • Maddie @ Dixie Runs

    OH Caroline, she’s too adorable!! I agree that PSLs are way too sweet. I like pumpkin flavored coffee that I can brew at home instead of anything with syrup in it. I’ve heard mostly great things about Yassos but since I’m only training for my first marathon I haven’t incorporated much speed work at all.

    • JenChoosesJoy

      You’re SO right!! Your first marathon is all about carefully building mileage!

  • Angie @ Pace with Grace Blog

    Two progression runs so far this week and planning to do some 400s tomorrow. I haven’t done the Yasso 800’s before. Sounds like a great workout! I only eat before runs over 8 miles. I think I have just gotten used to this.

    • JenChoosesJoy

      It’s great that you’ve found what works best for you!

  • Patty @ Reach Your Peak

    Awesome Bart Yasso posted your photo! I have not tried yasso 800s yet but keep reading conflicting info. Conrgats on Boston! I hope to get there one day but it feels lightyears away lol

    • JenChoosesJoy

      It might not happen for me either next year. I don’t think I’ll make the cutoff. They have a record number of applications!

  • [email protected]

    How great is that tweet!!!

    • JenChoosesJoy

      So cool!!!

  • Suzy Slane

    Yasso 800s are the magic. It’s because of those bad boys that I got my PR marathon time. Well, I’d run 10x800s at an average of 3:03, and I ran my marathon in 3:06 so that’s pretty accurate! I do the same thing with pumpkin spice. I just put one pump in my coffee and it’s perfect.

    • JenChoosesJoy

      Your paces always amaze me!!

  • AR

    Thanks for explaining the Yassos! Now I get it! 😉
    The tongue out is so cute! My dog does the same, although on the side. It is irresistible and funny.
    Wow, I have never seen white pumpkins!
    Do you happen to know a good already made pumpkin spice mix? I was looking around, but I couldn’t find one.

  • Melissa

    I might have to try the starbucks PSL :) sounds yummy!
    -I always eat a little something before I run.
    PS I received the email that your St. Jude t-shirts/tanks ext.. met it’s goal!! Congrats! So excited to get mine :)

    • JenChoosesJoy

      Thanks SO much!!!!

  • Beth

    My 800s this training season have been between 3:26 and 3:30, which is crazy considering what this means for my potential marathon time!

    • JenChoosesJoy

      Hopefully it works for you!!!

  • Jenn

    Pumpkin spice tacos?!!? Bahahaha! That is absolutely hilarious!

    • JenChoosesJoy

      Cracked me up!

  • stephanie g

    I ran 5 miles progression yesterday, with the last one at 5k race pace. Felt great!
    I’ve never run Yassos, but I’ve only been at this running thing for a couple of years, so I’ve got a lot to learn. :) I’ve never heard them explained that way and it makes so much more sense to me now!
    I eat something before every run… usually half a Honey Stinger waffle b/c yum. It gets me happy and moving.

    Good luck with your Boston application! Fingers crossed for you!

    • JenChoosesJoy

      Those Honey Stinger waffles are good!!!

  • Laura Olinger

    I did a workout at 10k pace yesterday….it felt easy, which is good because I’m running a 5K this weekend and a 10K the following weekend! I’ve wanted to do the Yasso 800’s for a while now, but I can’t find a public track around here. I’ll have to figure something out!

    • JenChoosesJoy

      Back to back races…nice!!!

  • mary @ minutes per mile

    nice job on the 800s! i think i’m going to celebrate the end of my training period with a final set of them next week :)

    • JenChoosesJoy

      I love your use of the word “celebrate”, lol!!!

  • corrie

    That Starbucks hack looks so good!! I am going to try it!! I also love Caroline’s little tongue hanging out! Cracks me up!!

  • Laura @ Mommyrunfast

    You nailed your 800s! Awesome! I need to add those back in… I used them in Boston training last year and it helped build my confidence!

  • Beata F

    I did 9×800 yesterday, I was supposed to do them at 5:02 but ended up running them faster! My prescribed pace was too easy which means I can hopefully run my first marathon under 5 hours:) and that makes me happy! It’s incredible how Marathon training makes you feel stronger!

    • JenChoosesJoy

      Woohoo!!!! It sounds like you’re having an awesome training cycle!