YHC did a little research on improving speed and endurance at the same time because he wanted to do something a little different than what had been done before. What YHC found was the Yasso 800, which is a training format to help guestimate your marathon time and set a goal for a marathon (if you choose to run that far). The theory is if you want to run a 4 hour marathon, than you’d aim for 4 minute time hacks on the 800, 3 hour marathon equals 3 minute time hacks on the 800, etc. If that doesn’t make sense to you than Google it. After each 800 meter run you would than jog for the same time (so if you did 4 min in the 800, you would then jog for 4 minutes) and then repeat for ‘x’ amount of reps. YHC went into the workout a little skeptical on the difficulty, but as with any workout it can either be as easy or as hard as you make it. YHC and one of his fellow Half-Asians took their red pill and did the harder thing.
Weather: Another perfect morning in the gloom
The Thang:
Mosey to the track, explain the Yasso 800 (Yellow Cake had done it once before, kind of grimaced when YHC mentioned thats what we were doing).
And we were off for a total of five reps of 800 meter runs (1/2 mile). Each time we maintained a 3:27 pace for the 800. By lap four the burn set in, and lap five was a bit of a gasser. In total we covered more than five miles in less than 40 mins, average pace was around 7:30 including the jogging times. So in theory, if we used this as a training tool for a marathon we would be aiming toward a 3 hour and 27 minute marathon time.
YHC hated that he underestimated the Yasso 800 and thoroughly enjoyed it. Looking forward to doing it again.
COT/BOM
Prayer led by Yellow Cake