3/08/2007 Strength & Yasso 800s

A.M. Strength Training

The new strength training routine is great. While the old plan served its purpose at the time the new plan covers a much wider range of muscle groups. Just the change has been a nice push. I haven't felt the kind of muscle soreness that I'm feeling now in a long time.

5 minute Dynamic Warm-Up:
(All done Across Basketball Court and back)

• Lunge Twists
• Side Lunges
• Walking Knee Grabs
• Toe Touches
• Butt Kicks

Workout:

• Medicine Ball Toe Touches - 8 lb ball 2 sets x 15
• Medicine Ball Twists - 8 lb ball 2 sets x 15
• Supermans - 2 sets x 15
• Walking Lunges - Width of Court with 15 lbs
• Ball Leg Curls - 2 sets x 15
• Dumbbell Step-Ups - 15 lbs 2 sets x 15
• Hammer Strength Seated Chest Press 45 lbs 2 sets x 15
• Hammer Strength Seated Row 45 lbs 2 sets x 15
• Hammer Strength Lat Pull Downs 35 lbs 2 sets x 15
• Dumbbell Bicep Curls (seated) - 15 lbs 2 sets x 15
• Bench Dips - 2 x 15
• 4 way Shoulder - 4 lbs 1 x 20
• Fly
• Front Shoulder Raise
• Lat. Shoulder Raise
• External Rotation

P.M. Yasso 800's - The Speed workouts Begin

Here is the premise of the Yasso 800 as described on the Flying Pig Marathon website training page.

Yasso 800s (Y800). This is a workout developed by a Runner's World employee, Bart Yasso. It accurately allows you to predict the time that you are capable of running a marathon. If you want to run a 3:30 marathon, train to run a session of 800s in 3:30 each. Between the 800s, jog for the same number of minutes it took you to run your repeats. This method holds for all speeds whether you are 2:30 or a 5:30 marathoner. The 800 paces that you are able to complete is a good predictor of your marathon time. 2 minute 30 second 800s equal a 2:30 marathon; 5:30 800s equal 5 hours and 30 minutes for the marathon.

This is my first day of speed training, and I really like this new way of doing the intervals. It's a little more time based than the way I was doing intervals before. In previous interval sessions I'd do a 400 and rest for the equal distance creating a very long jog time. The Yasso 800 equals the times out which will keep the workouts shorter and more intense. I kept track of each 800, so I have an idea of how long I run these for in case I need to do these on the road instead of the cushy 400 meter track.

.5 mile warm-up & stretch
1. 800 - 2:54
jog - 3:01
2. 800 - 3:17
jog - 3:23
3. 800 - 3:19
jog - 3:20
4. 800 - 3:19
.25 mile cool down

Total mileage: 3.5 miles