In these final weeks before NYC, I’m all about anything that will build my confidence. So I decided to give the Yasso test a go during my Tuesday speed work session! If you haven’t heard of the yasso test it works like this:
Select your goal time for the marathon. i.e. 4:00:00
If you can do 10 x 800 at 4:00 min then you can run a 4 hour marathon
Don’t attempt 10 the first time, start with 3-4 and build up every couple of weeks
Do the final 10 rep test 2-3 weeks prior to the race
I’ll end the suspense now, I couldn’t do 10. In fact after three, I thought it might be possible that the old wives tale cautioning of ovaries falling out if you run could be true. I wasn’t in pain in my legs, but my lower abdomen was like if you don’t stop I quit. I have no idea what that means, but when your body talks you listen.
However, what I found out post Yasso attempt is that the recovery between each rep should be equal to the time you were running. I was doing a 60-90 second recovery instead of 4 minutes. Hence, I’ll be giving this workout another shot this week!
Have you ever tried the Yasso test? Did it work for you? I’m going to meet Bart again next weekend at the Runner’s World Festival, so I’m sure I’ll be picking his brain on this!
PM: 50 min walk, 35 min bike trainer, 20 min stretch
AM: 7.5 miles with attempted Yasso’s. 7 intervals total - .5 miles with 1 min recovery @ 6.8, 6.9, 7.0, 7.5, 7.5, 7.5, 6.7. 20 min walk, 20 min yoga
PM: 2.5 mile easy run, 20 min walk
AM: 3.5 mile easy run, 60 min bike trainer, core, shoulders
AM: Waited until about 10AM for this run because I’m still freaking out about the 10:30 NYC start time. My brain runs at 5AM! 6.5 miles with 4 miles at MP and hills!! 20 min walk
PM: 2 easy miles with David, 20 min walk
AM: 35 min walk, 5 min core, 40 min bike trainer
AM: Dr. stated once again that a split run was better for my system than a straight 20…since I did feel good this week and he is far smarter than me, I gave him the benefit of the doubt on this.
12.5 miles, 20 min walk, core
8.5 miles, 20 min walk, stretch
AM: Run Club Family relay - such a great group this is the 3rd “relay” we’ve done and I know they had to be thrilled to have my fresh legs on their team. 2 miles in 16min, I’ll take it after another 21 miles!
Now I’m off to Palm Beach to help out with a fun Oakley Pro Am Event!!
I am grateful for the amazing running clubs here in Miami that encourage people no matter their ability to have fun and enjoy the sport.