28 August 2009

800's And So Much More

It has been so long since I have blogged, and I have so much to talk about... I guess I will load up on posts this weekend rather than talk about everything in one long post.

This past Wednesday was my first official week of speed work for my marathon training. I decided to start my speed work with Yasso 800's for a couple of reasons. I am using the 800's more as a measure of improvement throughout the training and then, about three weeks out from the marathon, as a predictor of my finish time.

I did 5x800 with 400 recovery. I am lucky enough to have a high school track within cycling distance that is open to the public during off hours. I used the bike ride there as part of my warm up and felt good.

Here are the times for those five intervals:

4:22
4:27
4:47
4:41
4:33

Before you say anything, I know... I am slow. But I am satisfied with those times for my first time out. I did the first one a bit too fast, and died out later on, but I now have a point of reference to work from.

Along with other speed work, I have three more 800's planned during my marathon training. I will build up to 10x800 and that final workout will tell me how much I have improved and how prepared I am for the marathon. According to the great Bart Yasso, the average time for that 10x800 will be close to my finish time in the marathon.

So if you take those five intervals I did it looks like I should be able to finish the marathon in about 4:34. Hopefully with my training I make some progress to better that time a bit.

So my training is still going good. My mileage is steadily increasing and I feel good. I am getting good results from my quality runs and look forward to all that is ahead. I'll be back this weekend to talk more about everything running, and some that is not.

1 comment:

lindsay said...

speed is relative. i've learned to NOT compare my times with other bloggers - there will always be someone faster than you! what matters is that you are improving and pushing your limits. so, great job on the 800's! you started strong and pushed hard in the last two to pick up the pace after sliding a little in the 3rd. looks like a solid workout to me :)