The Maths

DATE: 2023-02-14 AO: Swift Q: bratwurst PAX: bratwurst, kirby, Rousey, Right Turn, retread, soft_pretzel, Wolverine, midriff, goonie FNGs: None COUNT: 9 Welcome to “site” / “Swift” FNG Rousey who is taking on the Half Marathon in Asheville on March 18th – everyone gave him all of their running advice all at once…he’s ready!
WARMUP: 10min mosey to the Bull Ring where we did usual dynamic exercises, some form drills (teach your brain Goonie), and accelerations.
THE THANG that most everyone else did (but YHC):
4 to 6 “Yasso” 800m intervals on the Bull Ring.
Yasso 800m workout: Step 1: To prep for the Yasso, you will need a Full-marathon goal time (3:00 hr:min, 3:30, 4:00, 5:00). If you only have a Half Marathon goal, multiply it by 2.2 to get the Full Marathon equivalent. Examples: 1:30 hr:min Half Marathon goal x 2.2 = 3:18 Full Marathon equivalent 1:45 hr:min Half Marathon goal x 2.2 = 3:51 2:00 hr:min Half Marathon goal x 2.2 = 4:24
Step 2: If your Marathon goal is 3:18, run a 800m in 3minutes 18seconds. Recovery jog for 3min 18sec. Repeat for 4-6 rounds (guidance based on tapering or doing this for the first time). other example, 3:51 = 3min 51sec 800m, recover for 3:51, repeat other example, 4:24 = 4min 24sec 800m, recover for 4:24, repeat If incorporating these into a Marathon training plan, you would add reps to the session until you are able to complete 10x800m at the goal marathon “pace”.
Pax were solid with this running both directions on the Bull Ring. If done properly (not too hard on the “working” part of the interval), the recovery should be continual and you shouldn’t need to walk.
ANNOUNCEMENTS: SOB Brewery run on March 4th – see War Eagle for deets!