According to Bart Yasso...

I should now be able to run my marathon in 4 hours and 22 minutes! Actually, doing 10 Yassos wasn't that bad.

I am still nervous about running the entire Pig at a ten-minute mile pace. But everything that I have been doing has told me that I can do it (the 20-miler in Cincinnati at a ten-minute pace, the 10 Yassos, my declining times on my long runs). I want to make sure I don't overthink the whole thing. When I was a swimmer I used to psych myself out when it came to the meets, and not do as well as I was doing at practice. So I am going to try really hard not to worry about it too much and just have fun :)

Also, I finally understand what all of those other runners in my old running group felt during taper. Everyone always felt like they weren't doing enough, that they wanted to do more, that they had too much energy. (I was always like 'Whatever. I don't know about you, but I am exhausted from all of this training.') Coach Joe always reassured everyone that your body actually needed the rest and that's what taper was all about. He said you should resist the urge to overdo it.

I feel like I am pent up though. I have so much energy. And last night, during the Biggest Loser, I felt this huge urge to lift weights or do some push-ups or something, even though I had just finished my speedwork. I also have gained about a pound and a half this week (frustrating!!!), but I also think that this is because of the taper. (I kind of remember people talking about gaining weight during taper, but I don't know.) At least, that is what I am going to say it is, so that I don't get too hung up on it.

Hmmm, it seems like the closer I get to my marathons, the more neurotic I get about everything. :)

Recovery Run

Monday night I had a nice, easy workout. I spent all day still sore from Saturday's 20-mile run, so I was debating whether or not to do a workout at all. But I am so glad I did! I guess there is a reason that we have recovery runs built into marathon programs...they really truly help you recover! It was nice to have a good relaxing run and it almost was like the huge payoff you get from stretching after a tough Pilates class.

Tonight though, I have NINE Yassos. Yuck. I am NOT looking forward to it. I am hoping that the gym is not a sauna like it has been recently. With nine of these things I think I am going to be down there forever. I already wrote up my cheat sheet so that I don't have to figure out all of the times in my head. I think with nine of them I would lose count pretty quickly. The only thing that will be good about tonights workout is that it will be affirmation that I can really keep a ten-minute pace for the whole marathon (I mean, if you believe the Yasso principle about that...I do!). Next week will be 10 and then no more Yassos until my next marathon training! Hurrah!

I'm wondering though...is it crazy to cut the recovery time down? I run my Yassos at a 4:22 for each half mile and then take a two minute break between each one. That is how we always did them at Ronckers. But for a true Yasso, I should be taking a 4:22 break as well. I'm wondering what I am gaining by doing that...

Yassos Again

I am starting to not like these Yassos.

I don't know why, but suddenly they seem very very difficult. I know that they seem that way because I am adding more and more on with each week (this week I did 7...the most Yassos I've ever actually done!). But the thing is, I start to get tired after the third one! It has crossed my mind that maybe I am going too fast. But it has also crossed my mind that this is speed work and that it is supposed to be fast.

All I know, is that they make me sweat like none other. I always feel sorry for the other people in the gym, who must be smelling me. I REALLY feel sorry for the people who get in the elevator after me. It hadn't occurred to me that it was that bad until one night Bill got in the same elevator that I was in about 5 minutes after I had gotten back from my workout and said "Were you in the elevator on the right? The one nearest us?" And I was like, "Yeah, why?" And he said that he could tell that I had come back from a workout. Whoops. Gross.

But I must say, after a hard, sweaty workout like that, I do feel really good. I feel like I accomplished something, which I never usually feel on my weekday runs (I know you really aren't supposed to on recovery runs).

Oh, and another thing? Do NOT watch cooking shows while you are doing speedwork. Someone was watching Emeril in the gym last night and I had to keep averting my eyes (which was difficult because I also didn't want to watch the clock continuously) from it so that I wouldn't feel sick. He was making non-traditional lasagnes. Bleh.

Busy Week

This week has been so busy that I have had a hard time getting my running workouts in.

Tonight is supposed to be 7 Yasso 800s. I am going to really have to try and motivate myself all day to do these. For one, I will be getting home from work later than usual. Secondly, my last Yasso workout was HORRIBLE because the gym was so so hot. I am not hoping for much better (temperaturewise) from the gym tonight because it is supposed to be in the 60s today and it seems like it takes the building awhile to adjust (it's been in the 30s). I'll just remember all of the Yassos I did while training for Chicago...outside...on the hot track :)

I have also thrown off my running schedule a little, by doing my 18 on the first weekend in April (running with the Roncker group) instead of my 20. I'm not sure how to compensate for this. I guess I will ask the Roncker runners if they are doing their 20 the following week and follow THEIR program from there on out. I figure that I've followed their program the other two times, so I should be okay.

There is NO chance I am even THINKING about picking up the pace anymore on these Yassos. I think I've found my speed...fast enough to make me exhausted by the end of each one, but by the time the next one rolls around, energized again!

Stripping Down in the Gym

Last night, Bill and I headed downstairs to do our Yasso 800s on the treadmill. I should have never said I was looking forward to them, because I think I jinxed them.

Immediately after the first one I was sweating buckets (this is not like me. I hardly ever sweat. On Y800s it usually takes me until the 3rd one to break a sweat). I was out of breath, tired, and my right hamstring was straining a little. I looked over at Bill and told him all these things. You see, when I looked at my running schedule I was wrong, I actually had a rest night last night and a Y800s night tonight. But I figured I should run since I had skipped the night before. So I figured that if I went down to the gym and the treadmills were full, I would do my workout Thursday. So, after my first Yasso I was about to throw in the towel and just do the workout Thursday. But all Bill said was "Yeah, it's hot in here." So I figured, if he was going to finish them, then I had to as well.

It was so hot and the minutes were CRAWLING by. I tucked my shirt into my sports bra...poor Bill had on long pants! The second one was hell, and I wasn't even halfway through.

I stripped down again, shoving my shirt in the cupholder. I didn't care. It was too hot in there. The back of my hair was soaking wet.

The last 4 for excruciating. On my breaks in between I had to go to the bathroom and splash water on my face. I started thinking "Maybe this pace IS too fast for me." I guess we'll see next week when I have 7 Yassos. I hope it was just a bad night.

I'm sure Bill and I made the elevator reek on the way back up.

Bad Girl

I opted for a glass of wine after work with friends instead of running. Whoops. At least I knew when I accepted the invitation that running wasn't going to happen. I even IM'ed Bill and said "Do you think I can skip my run tonight to go out for a drink?" Not like he could have changed my mind or anything. If he would have said that I should probably run I probably would have spent the next 5 minutes trying to convince him that I didn't need to run. I guess I just needed validation for skipping my workout. :)

Tonight I'm sure I will pay for it. I have a Yasso 800 workout. Even though I logged a 10:20 pace for my 16 miler, I'm still going to do them at 4:22s (which would be a 10 minute pace for the marathon). I'm up to 6 of them, and I have to say, I sort of am looking forward to them.

I noticed on the Flying Pig Site that they have an "updated course". I took a look at the map and don't see where it's different...maybe where we run on Linn Street? For some reason I don't remember going that far west in downtown Cincinnati. I don't know. If that's not it, I'm not really sure what the change is.

Hurrah! So Excited! (And Yasso 800s)

Last night I had another Yasso 800 workout. This time I had to do 5 of them. I don't know what it is about the Yassos, but I really love them (even though they make me sweat like a pig). This time I also pumped up the time to an 8:44 pace. It WAS an intense workout, but I did still have energy at the end. Which makes me think that my revised, revised goal of 4:22 is possible. If I could do that, it would mean that I took 54 minutes off my time from last year. (If you believe the whole Yasso method...I mean, I know I didn't do 10 yet. But by the time I have to do 10 I know I can). I am trying to not get too far ahead of myself with this goal setting, but really it is very exciting.

I am also excited because I have been talking to my running buddy, Sarah ,from the training group. I found out that the Roncker group is doing their 18-miler on the 5th of April. I, coincidently, will be in Cincinnati on the 5th of April. So I emailed Coach Joe and asked if I could join them for their Saturday run and he said of course. Yay! It will be so fun to see everyone and to run with Sarah again! I have been following HER blog and it seems that we are both making the same improvements...so we'll be able to pace together!

It will also be great to get to run some of the course, because after doing the Central Park roads over and over, I have no idea if the hills compare, or pale in comparison. :)

Yasso 800s

Tonight is Yasso 800s again. This time I have to do 5 of them. I am kind of looking forward to them. I decided to do these with a 1% incline on the treadmill to make up for wind resistance. I ALSO decided to pick up the pace a smidge, based on my last few runs, which have been at sub 10:00 paces. I would be so pumped if I could run a marathon at a 4:22. I think I can do it. And I might as well start training that way now, right?

Last night, Bill and I stuck to our goal of maintaining a recovery pace. It was difficult to do at first, and I kept wanting to speed up. I felt like I was just trudging along (which is funny, because that used to be my pace not all that long ago). I could definitely tell the difference though, because on the short and middle runs I usually hold a conversation with Bill. Usually , I can feel myself taking deeper breaths while I am doing this. But last night I talked the whole time and it was almost as if I wasn't running.

It was nice, because I just felt like it was a nice opportunity to shake out my legs and warm up my muscles a little bit (which I guess is the point of an SRR). Then I went home and did an arm weight workout in front of "The Biggest Loser." I think Bill thinks that it's funny that I do this every week during the show. But I asked him "How could you watch that show and NOT feel like you have to do something?" Besides, we all know that strong arms make you run faster. :)

Y800s < 140, 29

Those are three different things.

First, tonight was my Yasso 800 workout. All training season I've been kind of mad that I couldn't find a track to do them. I didn't think about doing them on the treadmill until this morning. I always dread Yasso 800s like I dread going to the dentist. But, like going to the dentist, I know that they are good for me. Unlike going to the dentist, I always feel better after doing them. Since I've recently revised my marathon goal to a 4:30 I also had to revise my Y800 pace. I was freaking out about this until my husband pointed out that it is the same as my 10k pace. I had to do 4 of them this time, and I must say, I had a pretty good workout. I am feeling more and more psyched about my new goal. This weekend is my 16 miler, and I want to see how my new pace fits into that. I can't believe I'm already at that high mileage!

The other good news is that when I hopped on the scale today I found that I've lost a pound from last week. Not a big deal, I know, BUT my big plateau seems to be 140...and with my 1 pound loss I've FINALLY gotten under it! Maybe I will only be Alcoholic this year instead of Alcoholic Athena. I'm also losing inches everywhere! 2 off my belly since the end of January. I attribute this to my healthier diet (which actually includes eating MORE calories), all the walking around that I do and the fact that I've added a workout or two to my regimen.

And the last number...29. Tomorrow is my birthday! Which means NO WORKING OUT. And eating cake.

New List

I think I need to create a new list: Things I Know I CAN'T Eat Before Runs.

I'm sure a lot of it had to do with the heat. Last night we started at CrossRoads and ran our two usual miles to the Norwood track for Yasso 800s. The sun was just BEATING down. It reminded me of some of the scenes in Apocalypse Now. It was gross. Not to mention that it was 95 degrees out even though it was 6:30. I wasn't too worried because I know that the last time we did Yasso 800s it was also very hot.

Ugh. Wrong. It was awful. My stomach was not happy, and it was really impeding my performance. I started blaming my lunch (which was very good at the time). The culprit: Ranch dressing.Again. To be fair, I didn't know it would affect me if it was just the dressing on my sandwich. Last time I thought it was the entire salad that did it. Plus, this time I had about 5 and a half hours in between when I ate and when I ran.

Anyway, we got to the second repeat and my stomach contents started jumping up my throat. The third was worse. Plus, I felt like I really wanted to burp, but couldn't. It was awful.

This time my group was doing 6 repeats. This was not boding well for me.

It was sooooooo HOT.
I decided to take my shirt off and run in my sports bra and skirt. I usually don't do this because I am so self-conscious about my pooch. Yeah. I was too hot to care. And it DID make a huge difference.

By the end, things were getting a little better. At least I was able to pace really well. I can really feel what my pace should be now, and when I am off of it. I think that is great. I guess it just takes practice.

Apparantly the last repeat we decided to pick it up. I wasn't aware of this because of course, I had my headphones on. I kept thinking 'this seems awfully fast'. Then we passed our starting point and one of the guys shouted out "4:47!" OK. I didn't feel so bad. I was doing the rest of them at 5 minutes. :)

Pace! Pace! Pace!

OK. I LOVED the Yasso 800s! Why is it that I always like the things I am supposed to hate?

Anyway, this is why I loved them...I have trouble keeping a steady pace. I think a lot of this is a mental, internal struggle I have with myself. You see, I keep thinking, well, I run a 10k at a 9 minute pace, why is my marathon pace so much SLOWER? I know this is stupid. And then that gets reinforced when the guy that I used to keep pace with in the Thanksgiving Day 10k program is still doing a 10 minute or so pace in the marathon group. I think I just finally realized that, well, I do an 11 minute marathon pace. That doesn't mean that I can't improve that, but that's where I need to start. Maybe now I can work on improvement instead of always trying to 'catch up' with myself. Anyway, I diverge...in the Yasso 800s you HAVE to keep the same pace constantly. My group actually only did 3. We did each 800 at 5 minutes with 90 seconds walking in between. Running on the track was nice because it seemed a lot cooler, it was that nice bouncy consistency instead of the uneven road, and it was on one level, which was great for my knee.

And of course, the coach for my group was AWESOME at keeping us on pace. On the last one we started to speed up because the B group was passing us in their lanes next to us and I think, you know, you just get caught up in the speed. I do it all the time in races. She kept yelling "PACE! PACE! PACE!" to remind us to keep on track. It actually worked.

I also found out after our 800s that the people I was pacing with were all running the Chicago Marathon! Hurrah! Now I know their names and can actually seek them out to run with in our group runs. This is the first marathon for all of them. It also is kind of cool that we are all training for the same marathon.

On the way back (we had a 2 mile run to the track and back from the track), I stayed with our coach, so that I could get used to running a consistent pace. It made SUCH a difference!

Tackling the Yasso 800s and liking them also makes me a little less worried about next week's Fartlek Session.

Yasso 800s and a Bad Knee

Grrrrr. My knee is acting up again. I took Sunday and Monday off to rest it. OK, well, I actually did some working out yesterday...but no legs. I just hit the weight room to do arms. I am banking on something Coach Joe B said, which is, if you increase the strength in your arms you will be a faster runner (because your legs speed up to accomodate your arm speed). I am definitely icing tonight after the workout.

Tonight is speedwork. More precisely, Yasso 800s. I didn't even know what these were until I read about them in this month's Runner's World. Basically, they involve 10 x 800 (two laps around the track) at the time you want to finish your marathon. So, if you want to be slow, like me, (my goal is to finish in less than 5 hours this time, so 4:59) you would do each 800 at 4 minutes and 59 seconds. I have never done this type of training before, and I always seemed to be out of town when we did track work in the last marathon group. We'll see how it goes. But already in my mind I am being negative, because there was a reason in high school that I ran on the cross country team and not the track team.

I also have another question. I have been reading a lot about getting your VO2 Max measured. I know of one place in
Cincinnati that does it, but it seems REALLY expensive. Has anyone got it done? Is it worth it?