Thursday, September 29, 2011

I Yasso (therefore I run)

The news came in around 3:15 PM.  Youngest son had gotten a ride home from school, and I could relax at work and head home when I was ready.  The traffic gods smiled on me, and I was home changing my clothes by quarter to five.  I toyed with the idea of heading north to Canton and doing my workout on the high school track.  At that last minute, I diverted to Hobgood Park and the half mile track around the baseball fields.  While not ideal, it would suffice.  I would just have to deal with the slight inclines at the top of the loop.

I started out with an easy mile warm up.  The warm up, cool down, and recovery intervals had gotten permission before hand to be “sandbagged”.  By the end of my mile warm up, I felt the ever so slight tingle of butterflies in my stomach, excited for my first attempt at Yasso 800s.  The track is not quite a half a mile, more like 0.46 miles long.  I back tracked so that each of my Yasso intervals would end at the top of the track.

Pressing start on my Garmin, I took off running at a 6:15 per mile pace, my target was 7:54.  LOL!!!  Not to worry…  The top of the circle is slightly down hill.  Once I hit level ground, my pace slowed to upwards of 7:30 per mile.  Still, by the time I reached the end of the first interval, I had slowed down considerably and came in way under pace.

The next two intervals were paced much much better.  The effort was smoother.  Much like a race, towards the middle to end of the second interval, the euphoria wore off, and the hard work began.  By the fourth interval, I was wondering if I could managed the final intervals.  Not only did I manage, I nailed them.  It wasn’t my legs that were tired.  It was my lungs, and my mind.

I wrapped up the session with a 1.5 mile cool down, unwittingly cutting my workout a mile short.  No worries though.  I hit each of the 6 Yasso intervals right on target, and I was happy with that.  Given the level of effort over the weekend, a slight cut back was both warranted and welcome.

Now, on to the twenty miler tomorrow.  This was a nice confidence boost on my road to the marathon.



Kim said...

what's up speedy?!

Carolina John said...

I yasso therefore I fly. The speed gets easier once you get under 185 doesn't it? Nice job.

it's all about pace said...

"By the end of my mile warm up, I felt the ever so slight tingle of butterflies in my stomach" - i get the same feeling almost every Thursday just before speedwork :-)