Today was my last day of yassos! 10 yassos take a good amount of time, so I got up early to get them all in before work. I started with a 1 mile warm-up, then did 10, then did 1 mile cool-down. My times weren't my best but also not my worst. I'll take 'em! Here's a breakdown of all my yasso weeks:
week 1: 3:47, 3:51, 3:51, 3:53
week 2: 3:59, 3:57, 3:56, 3:56, 3:55
week 3: 3:47, 3:51, 3:46, 3:50, 3:49, 3:50
week 4: skipped
week 5: 3:44, 3:46, 3:50, 3:49, 3:51, 3:50, 3:50, 3:47
week 6: 3:36, 3:39, 3:41, 3:42, 3:43, 3:39, 3:42, 3:42, 3:42
week 7: 3:53, 3:45, 3:46, 3:46, 3:50, 3:56, 3:53, 3:53, 3:51, 3:52
My best time was 3:36, which I got last week (week 6). Worst time was 3:59, in week 2. In general I tended to stay around 3:40-3:50... which means, in theory, Kelly and I should get somewhere around 3:50 for our marathon time in September. It remains to be seen...
While 10 yassos felt like a lot, I think I'll keep up the trackwork. It was a nice change of pace and I think it really did help me get faster.
Do you do trackwork/speedwork?
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awesome job on the yassos! I have stopped doing them since my foot issue, but definitely enjoyed doing trackwork as a change of pace for me.
ReplyDeletegreat job!
ReplyDeleteI do speedwork once a week.
I have done speed work. I guess I should start. Yassos are 800 meters, right?
ReplyDeleteHey Kim - you have inspired me to try yassos (I've done interval training before, but not yassos). So I did five sets this morning during my run, with one mile warm-up, one mile cool down. I actually liked doing them (not sure how I will feel when I get up to ten though!). Question for you - is it too early to be doing them once a week? I'm three months out from the race, and we are only at 11 miles for the long run. I am weird in that I like speedwork though. Shorter bursts of fast running mized in is easier for me than the twice as long run at a slower pace. I was thinking of keeping it at 4-5 for a few weeks, then following your plan, tapering and doing none for 2-3 weeks prior to the race. Any thoughts on this?
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