Preblast: Devil’s Turn – Track Week Yasso 800s

Preblast: Devil’s Turn – Track Week Yasso 800s

Devil’s Turn is on for tomorrow, Christmas Eve, regular hours (5:15 – 6:15am)

The plan comes to you by special request from one of the DT faithful and is bound to be a good one.  It is called Yasso 800s and it is relatively simple to execute.  However, there is some homework.

First, think of your goal marathon time (if you were to run a marathon).  Got it?  We will be running 800 meter (1/2 mile) repeats during the workout.  Your goal time for each 800m repeat is the same as your marathon goal time, but in minutes and seconds.  For instance, if you are targeting a 3 hour 45 minute marathon, your goal 800m time would be 3 minutes 45 seconds.  Simple enough.

The final piece of the puzzle is how long to rest between repeats.  This is also simple.  You will rest for the same amount of time as you ran.  In the example, this is 3 min 45 sec rest.

If you don’t have a marathon goal yet, use this calculator (http://runsmartproject.com/calculator) to estimate what it should be.  You just need to put in a recent race result and boom, you have a marathon goal (assuming you put in the training to get there of course).

Here is the full plan:

1. Meet at 5:15 am in the greenway parking lot at the corner of Rea Rd. and Bevington Place
2. Run 2.1 miles out to the South Charlotte Middle School through the neighborhoods (warmup pace)
3. Once at the track, proceed to run  as many 800m repeats at your goal time as possible before it is time to leave the track on time to get back to COT by 6:10 am.
4. Run 2.1 miles back to COT at your cool down pace.

The idea of this workout is that if you can complete 10 x 800m at your goal time in min:sec, you are in shape to run that time in hrs:min.

We likely won’t have time to run all 10 repeats at the track tomorrow, but we will get a good flavor for the workout format to revisit it again in the future.

I guess if you get a wild hair you could do some repeats on the way out and back if you so desired.  That is up to you to figure out though.  See you tomorrow!