9 men chose to try a little thing called the Yasso 800 workout at this week’s Devil’s Turn. It is a new format for DT which typically sticks to tempo type workouts, but since the Joe Davis 5k/10k and the Charleston Marathon is coming soon, drastic times call for drastic measures.
The workout is fairly simple. Run ~1 mile warmup. Then proceeded into 800m intervals at a pace equivalent to our marathon goal time. For instance, if your goal in a marathon is 3:30 then run the 800s in 3 min 30 sec or at a pace of 7:00 min/mile. The rest period is the same amount of time. The goal is to complete 10 intervals holding this pace constant which then proves you have appropriate fitness to meet your marathon goal. That is the theory. We didn’t quite manage 10 intervals due to time, but we can try again another time.
Observation 1: Running 800m on a track is easy to monitor (2 laps). Trying to get a group of 9 guys to simultaneously start the next interval is impossible (everyone is starting the rest at different times and resting for different periods of time). Luckily Ice9 quickly added that SIB usually runs 1/2 lap recovery when they do Yassos. After trying this, YHC realized that SIB must be a bunch of bad arses because that is too short for official Yassos. For future reference, 800m on and 400m off is about right for textbook Yassos.
Observation 2: 70 degrees in late December is ridiculous and had approximately 65% of the PAX shirtless. In late December!
Observation 3: Horse Head noted that a shirtless Ice9 resembles a fast moving Conan O’brien in the moonlight. #strangeobservation Regardless, Ice9 was site FNG, WarDaddy, and Cotters on Thursday. Despite just coming back from hernia surgery, he was in good form and pushing it hard out there. Impressive.
Horse Head was actually just joining us again after a long hiatus which was related to building copious muscle at Meathead over the last weeks. We are glad to see him again though. Don’t be a stranger!
Ironsides was back out and putting in the miles again. That man is dependable and becoming a stalwart of DT. Excellent stuff there. Stone Cold is also becoming quite regular and it is good to see him putting in the miles. Great company out there.
JR Tolkien was again pushing it this week putting in solid work. From the glimpses of the metrics he has in store for next year, we will all need to push as hard to keep up. That guy is going places. Speaking of, Fire Hazard is putting in some serious miles and was just as safe as Tuesday with the orange socks fully cleaned from Tuesday and gleeming in the early morning gloom. #safetyfirst He deserves a rest though after posting an 8th day in a row. #ouch
Frasier and Mark (F3 name unknown) stayed out at the track and got in all 10 intervals. Both are clearly beastly. Mark is planning to run the Charleston marathon in January and based on the limited sightings around the track. He is in proper form for it. Best of luck!
It was a fun morning to be running with much to be thankful for this Christmas Eve.
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:
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!
At 4:55 am, 3 cars sat in the parking lot of the Vine with engines idling and the occupants eyeing each other to see who would make the first move. Strange Brew was first but quickly withdrew and put back on his seatbelt (bad sign). Next was YHC to step out into the downpour. SB took this as an opportunity to announce his intent to fartsack and left. (he later returned once he had a change of heart)
The pre-run was executed flawlessly with 7 in attendance where Madame and Outback peeled off for more and Haggis and Tolkien were gathered to keep the number at 7 for the main event.
After reaching the corner of “that road and the other road”, Haggis led us in some dynamic stretches including skipping during which Tolkien had the best form. Then the main event began. Here’s the synopsis:
What easily fits on 3 lines of text, does not feel nearly as easy. This workout even claimed one of our own with a hamstring flare-up (Mr. Bean). Ice up those hammies before you hit the beach this weekend!
Tolkien who, as already stated has strangely artistic skipping form, was fully outfitted for the rain this morning with full poncho and what appeared to be waterproof pants. Hopefully the goal of no sickness was achieved. He may even find he lost about 10 pounds of water weight if he tests the scales this afternoon.
Fire Hazard is continuing his streak of running workout greatness. That guy is a #runner even if he won’t quite admit it yet. He was also easy to spot in his fluorescent orange knee high socks. Maybe they are warm as well as safe.
Wild Turkey was with us today. Not sure if it was a first Swift appearance or not, but he looked right at home. I didn’t know turkeys fly in the rain but it seemed possible today as he worked through the intervals.
Strange Brew made the right decision after guilting himself at the light to turn the car around and come back to the PAX. Also, it seems like it was the perfect day for the board shorts. #swimming
Haggis continued practicing his “kick” by going slow on the “out” and really fast on the “back” of each interval. Perhaps it is self control or perhaps the competition of being the first back. Whatever it is, it is commendable as not even Frasier could reel him in on the returns.
Speaking of Frasier. He did not seemed hampered by being soaked in rain and must have maintained optimal wrist temperature, because he was lightning fast out there today. Couldn’t tell if it was swish-swish or squish-squish today though. YHC was too far away to tell.
At COT, Ice-9 strolled in. Apparently he got here a little late and couldn’t find the group. He got in a good workout in the Premier deck though so it was not a loss. Welcome any time brother!
It was hard to get out of the car this morning, but it turned out to be a great day of running. Thanks for your dedication men!
Announcements:
Since we are now on week 5 of Bratwurst’s 8 week plan to 5k/10k greatness, it seems like as good a time as any to preview the Joe Davis Run course with our brothers at The Fort.
Therefore, Devil’s Turn will meet this week at Walter Elisha Park in Fort Mill starting at 5:15 am this week. Map Here
As seen in the official preblast of this convergence with the runners of The Fort, there is also a 4:40 am option for an extra 3 miles. See official preblast here The Fort Runner Convergence Preblast
For those who cannot get down to Fort Mill for the convergence, Devil’s Turn can still have a “meet and run” for those who assemble in the greenway parking lot at 5:15. Someone propose a course, and then run it for an hour. Boom, fitness gained.
15 men decided to get on the Bratwurst bandwagon and train for Joe Davis 5k/10k Run greatness. Bratwurst has laid out an 8 week plan (we are on week 3 currently) to get us in great running shape, grow more hair, and get promotions at work. Actually only one of those is true, but that one is really true. The guy is a scientist.
So the plan for the day was to head up to the #DangerZone so named because the sidewalk up Rea Rd to 51 is precarious with jagged edges and slick mud holes. Our own Stump Hugger proved the danger involved on our first outing to these parts where he proceeded to find one of the mud holes and took a dose of sidewalk to both knees. After concluding his Q’ship of the day, he was seen with blood draining into his socks. #Dedication
But now back to the plan of the day. It was to get North past 51 on Rea Rd and run one mile out and one mile back at T-pace followed by a 2 minute rest. This was done a second time. The third 2 mile interval was out 1/2 mile and all the way back to the parking lot. To get the full 2 miles of the final interval required a 0.1 mile out and back on Bevington Place. Total distance was around 6.5 miles.
The intervals were great on the 1 mile out part because they were rolling down hill the whole way. However, this ease came with the price of having to run back up the hills for the second mile. It was difficult. #ironsharpener
It was nice to welcome Swayze and Mario out to Devil’s Turn for the first time. It was a rough one to start on but hopefully it didn’t disappoint. We will welcome their strong running style any day of the week. Actually DT is only on Thursdays, but you get the point…
Bratwurst and Frazier were on some different level of iron sharpening out there this morning. After the first 100 or so yards of irrational exuberance of some of the PAX (including YHC), they were lost to the early morning gloom far out in front. This bodes well for Frazier’s upcoming marathon and for Bratwursts Joe Davis run aspirations.
Haggis was uncharacteristically restrained this morning and seems to be saving the aggression for the marathon in a little over a week. Smart move there. However, following the marathon there is a new challenge at the Joe Davis 5k. #beatHaggis There it’s been said.
Hairball, Prohibition, and JR Tolkien were battling out there as were a big group of the rest of the PAX which seemed to be in different orders each time we circled. There was definitely some iron sharpening going on out there!
Mall Cop and Wolfman ran the tried and true route out to the SCMS and back. They are there week in and week out pounding the pavement. You have to respect it. Awesome work.
Announcements:
Motivated by Bratwurst’s aggressive training regimen for the Joe Davis 5k/10k Run in January, Thursday’s Devil’s Turn will feature an interval challenge as well as the standard 4 and 6 mile options. The route will be simple to allow for more focus on holding a steady pace for the intervals.
We will start from the greenway parking lot at the corner of Rea Rd. and Bevington Place promptly at 5:15 am. From there we will head North on Rea Rd. until we reach 51, this will conclude the warm-up. (Pro Tip: Wear a headlamp! The sidewalks on this section of Rea Rd. are gnarly which by the way is how this route got its name)
Once across 51 (still on Rea Rd.), we will begin the intervals. They are as follows:
Blue Pill (4 miles): Run from 51 to where Colony Rd starts at Threshold Pace (calculate that in link below). Rest 2 min. Run back to 51 at Threshold Pace. Rest 2 min. Proceed back to parking lot at whatever pace you can muster. (for watch programming this is 1 mile at T-pace with 2 min rest x2)
Red Pill (6 miles): Run from 51 to Colony Rd (stop light) and back to 51 at Threshold Pace (~2 miles). Rest 2 min. Repeat out to Colony Rd and back to 51 at Threshold Pace (~2 miles). Rest 2 min. Run out 1/2 mile North from 51 and return to 51 proceeding across 51 South to the parking lot (2 mi total). (for watch programming this is 2 mi at T-pace with 2 min rest x3)
So there you go. That’s the plan. Go to the following links or download the app to get your appropriate Threshold pace for this workout.
Find your Interval training pace here: http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links:
5 men gathered at 5:15 in the parking lot of the 4-mile creek greenway. 2 other men (Mall Cop and Wolfman) gathered at an unknown time in the parking lot of Trader Joes and ran an unknown distance. We will still count them in our numbers although we got the distinct impression they were distancing themselves from us or getting closer to the RFYL crowd. We will have to find out which sometime.
The original 5 left promptly doing a 1 mile warmup then proceeding to run. Haggis talked a few into a Bratwurst inspired dynamic leg stretch routine and then bounded off into the darkness. He kept up this breakneck pace the rest of the workout. With this and his 2nd place finish in this last weekend’s Spartan race, he is upholding the Haggis #legend status.
Gumbo was on a respectable pace as well this morning. Even though he says he is not training for anything, the miles he is putting in must be for something. Either that or he is just crazy. He is getting faster though, so what ever race he is not training for, doesn’t stand a chance.
Outback is looking strong after the Thunder Road Half and in preparation for the Kiawah Full in less than a month. He will have no trouble knocking out a quick 26.2 in December.
Long Haul is back after his 6 week surgery recovery. It is tough getting back to it after that long off, but he is making it look easy. Learning of the 2.0’s 1:22 half marathon leads YHC to believe it will not be long until LH is running some serious miles with quickness. #goodgenes
As always, it was great to run with you guys this morning!
14 men discovered the feeling of getting reacquainted with a long lost friend only to be subsequently sucker punched in the face. That was the distinct feeling experienced as the PAX returned to the hills of Piper Glen during today’s Devil’s Turn.
2 men (Prohibition and YHC) came for some quick but approachable pre-work running out to SCMS and back prior to the regular 5:15 start. At the half way point, Prohibition made some comment about wanting to go slower, then proceeded to book it back to the greenway parking lot. It seems like YHC was either hustled or needs to take more showers. Either way, Prohibition got extra miles and did so with quickness.
Once the main event started, 13 men headed out from the parking lot around the apartment loop and picked up Mistaflex on the way back past the lot. It seems there was another extended feeding of the 2.0 that kept him. We are glad he found us though because it would be a shame to have missed the treat that was in store.
When we were complete with our 14 strong, we headed south on Rea and entered Piper Glen through Old Course. The rest is a blur. It seemed like everyone was down to business today with two man groups forming and pushing each other through the pain of each hill. That is it right there brothers, ISI.
Mr. Brady and Swiper may have been exceptions to the pained feeling since they bounded off into the distance early not to be seen again until COT. Mr. Brady even displayed an irrational exuberance when it was mentioned hills were the plan for the day. The guy is a beast, there’s not much more to be said about that. Swiper kept him honest by pacing him the whole way. Not sure who was pushing whom. Hairball must have had a wild hair which kept him close on their heels. Strong speed.
Stone Cold and Exlax were battling it out to the end today. Exlax was cruising to the tunes and Stone Cold gave an audible grunt at the initiation of each hill effectively exerting dominance over the terrain. It worked.
Marvel and Mistaflex teamed up to tackle the hills together. It seemed they may have completed the whole ~6 mile loop this morning but we will need to confirm that with the judges later. Great push brothers!
Ironsides got to experience the hills of Piper Glen for the first time at Devil’s Turn. He is acquainted with the hills of Raintree, but enjoyed the specialness contained on this side of the tracks this morning. It is good to continue to have you out brother!
Champaign enjoyed getting some hill work in preparation for Spartan greatness in a little over a week. We will root for you as you embrace the suck involved in that event. You will dominate.
The Mouth, Huggy Bear, and Outback flew under the radar this morning but arrived at COT fully satisfied. The Mouth reminded all that the hills still suck and this is true. But this is what makes us stronger. Let’s use this strength to impact those around us for the better. That is really what it is about in the end. #boom
Announcements:
It is time for Devil’s Turn to go back to the hills of Piper Glen. The PAX should be recovered from the hills overload leading up to the BRR and are ready to bask in their heightened fitness.
Let’s revisit our metric for the hills which was 1 mile of warmup and then pegging “Marathon” pace for the remainder of the workout. This is the goal. Find your “Marathon” training pace at http://runsmartproject.com/calculator
We will start in the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am and proceed into the apartment loop coming back by the parking lot in case you are late. We then will proceed south on Rea Rd toward Piper Glen to finish the 1 mile warmup. It is then on like donkey kong for an additional 3 to 6 miles.
If you are new to Devil’s Turn or if you still get lost in Piper Glen, have a look at the original post for directions through the confusing twists and turns. Original Post It may be wet tomorrow, so chalk may be of limited use.
Note 1: Piper Glen is dark, you will be teary eyed from intense speed, and O2 deprivation will be present. Wear your headlamps. If you don’t want to get hit by cars, wear blinky lights.
Note 2: If you would like a 4-mile pre-run out to SCMS and back, meet at 4:45 am ready to run. This is the last week of this ridiculousness so take advantage of this opportunity while you still can. Pace will be quick but approachable.