Sep
22

Yasso 800’s

Monday:
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2 solo miles.  6 miles with these sweet friends.  2 solo miles. #NeverMissAMonday
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I came home and had a big cup of coffee in my sunshine St. Jude mug!!! (P.S. It’s on sale!)
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I submitted my Boston Application…
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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!!!
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Track prep….Garmin 620, Yasso splits on a post-it, GU, Cocogo (use code JENCHOOSESJOY for 20% off at Cocogo.com)
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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!
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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
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I had the prettiest acai bowl.
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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!!!
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And then this happened…we’ve officially arrived!!
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Because…Taco Tuesday….
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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!

#CHOOSEJOY

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

    • http://www.jenchoosesjoy.com 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.

  • http://www.sarahruns26.com 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!

    • http://www.jenchoosesjoy.com 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 :)
    http://www.idonteatthat.wordpress.com

    • http://www.jenchoosesjoy.com JenChoosesJoy

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

  • http://gretchruns.com 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!

    • http://www.jenchoosesjoy.com 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!

    • http://www.jenchoosesjoy.com JenChoosesJoy

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

  • https://bubblyrunner.wordpress.com 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?

    • http://www.jenchoosesjoy.com 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!

    • http://www.jenchoosesjoy.com JenChoosesJoy

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

  • http://www.dixieruns.com 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.

    • http://www.jenchoosesjoy.com 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.

    • http://www.jenchoosesjoy.com JenChoosesJoy

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

  • http://reach-yourpeak.com/ 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

    • http://www.jenchoosesjoy.com 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!

  • http://www.momontherunsanity.com Paria@momontherunsanity.com

    How great is that tweet!!!

    • http://www.jenchoosesjoy.com JenChoosesJoy

      So cool!!!

  • http://www.suzyhastheruns.com 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.

    • http://www.jenchoosesjoy.com 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.

  • http://ultrafootpath.blogspot.com/ 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 :)

    • http://www.jenchoosesjoy.com 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!

    • http://www.jenchoosesjoy.com JenChoosesJoy

      Hopefully it works for you!!!

  • http://justjennandherfriend.blogspot.com/ Jenn

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

    • http://www.jenchoosesjoy.com 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!

    • http://www.jenchoosesjoy.com JenChoosesJoy

      Those Honey Stinger waffles are good!!!

  • http://laurainlou.wordpress.com 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!

    • http://www.jenchoosesjoy.com JenChoosesJoy

      Back to back races…nice!!!

  • http://www.minutespermile.com 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 :)

    • http://www.jenchoosesjoy.com 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!!

  • http://mommyrunfast.com/ 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!

    • http://www.jenchoosesjoy.com JenChoosesJoy

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