11 Goats Run 800’s

11 Goats Run 800’s

Great job this morning, boys!  Brew and I want to keep the workouts fresh, and also challenging… that’s what you pay for!  Even though Yasso 800’s are a bit “old school”, it’s been a while since we did straight 800’s.  And combined with the 100’s last week, I hope we are keeping your VO2 constructively confused… which is how you get better!

Enough of the prelude… here’s what we did:

1. Head to track for 1-mile warm-up and dynamic stretching
2. Start Yasso-800’s which are simply – Run 800 at I- pace, then run a 400 recovery lap in the same time you ran the 800.  Rinse and repeat until done.  We did this for 30-minutes
3. Finish with 800 cool-down and some quick stretching.

Done!  Mileage was between 4.5-6 miles depending on pace.  Excellent job!

Moleskine:
Yasso 800’s was a workout invented/developed by Bart Yasso (Lois… I’m not pulling your leg!).  It has been used as a predictor of marathon finish time in that if you do 10 x 800 at say 3:00 each, with a 3:00 recovery in between, you would theoretically be able to run a 3:00:00 marathon.  4:00 800’s would predict a 4:00:00 marathon finish, etc.  However, the accuracy of that predictability is debatable in the running community.

Whether or not it is an accurate predictor isn’t why weran these this morning… we did this because the 800 is great interval distance to add to our mix over the past several weeks…. YOU’RE WELCOME!!

Great to have JRR Tolkien join us!  Tolkien is running the Big South 5K tomorrow, and wanted a final workout to stay loose and keep the engine primed!  That is a fast course, so looking forward to hear how well you do!  Best of luck, and come on back to Mountain Goat anytime!

Second week for Benny… who was dragged out by Early Bird!  Great job, even if it wasn’t by your own decision!!  Just playing… but great to have you out!  You have a great mentor in Early Bird, so I’m expecting you to become a regular!

Speaking of Early Bird… excellent Virgin Q yesterday at Peak 51… I’m just saying!!  Excellent job this morning… you continue to be at the front of the pack!

Lois, Tweetsie, Nomad, Retread, Dumpster Fire and Drano.. continue to be just plain strong!  You guys make this workout great!  I always see improvement… and the sheer commitment is commendable in and of itself.  Thank you guys for being here every week!

The Mouth graced us with his presence… and for that we are eternally grateful!  Not much chatter, though… maybe we didn’t provide enough material to work with!  I’m kidding… of course… It’s never the same without The Mouth… and I’m glad we are all able to be used repeatedly as “reasons” for his CSAUP endeavors!

Announcements:
1.  Joe Davis Run… Jan 7… no questions… just sign-up!  http://joedavisrun.racesonline.com/
2.  F3 Christmas Party… see weekly for details… no questions… just be there!

Thanks for the great take-out prayer from Tweetsie!

You guys are awesome!  Have a great weekend!   SF