Tuesday, April 3, 2012

First Yasso 800s of the year: week of March 26 - April 1

Big week to conclude a big March. Never have I run so many miles over so many runs on so many days for a single month. This week I took it out a little light on the mid-week runs and went a little long on the long run (it's so damn hard to just run 15 miles for a long run). Also, Yasso 800s are my friend. Seriously.

Monday: 5.4; 0:55
Slow OOB to Mt. Kato. Emphasis on slow.

Tuesday AM: 7.6; 1:07
Big M route in Mankato with all the big hills: Main; Glenwood; Warren; and Stadium. Yum.

Tuesday PM: 7.1; 0:55
6x Yasso 800s @ 3:15/rep with 3:15 jogs in between and 15 warm up. First time doing Yasso 800s, which are 800 meter repeats done at 5K pace. Apparently they are supposed to predict your marathon time, i.e. if you can do 10x Yassos at 3:15, you can run a 3:15 marathon.

Wednesday: 5.4; 0:49
Slow trip to Mt. Kato again. A little sore from yesterday's Yassos.

Thursday:  5.4; 0:41
Right hamstring was really sore today from Tuesday's Yassos. Nevertheless, pushed it hard on run and came in at 7:43/mile (even though it felt like faster). Great run.

Friday: 4.4; 0:42
OOB to Gazebo by Mt. Kato. Morning pre-dawn run and still slow going.

Saturday: 23.5; 3:15
Epic long run with Russ and Cindra and Co. Started at 6 AM with Russ and took first 7 or so really easy, and then pushed with Cindra to Rapidan (and then some) and back. Pushed hard last two miles, ran a 7:00 for mile 22 and brought last half mile in easy after Cindra accelerated to a 6:15 mile.

I found realize later that after this run was done, I had run 80 miles in the past seven days. This is because I did my long run last week on Sunday, hence it was included in that calculation.

Found out later that I was a wee bit dehydrated during run when I had a moderate headache for most of day. That'll teach me.

Sunday: 5; 0:50
Trail run at Seven Mile Creek with the guys. A little twingy to start because of yesterday's run as I can feel that I lack 2011's end-of-season structural fitness. Calves/Achilles' were a little tight, but they softened up and we pushed hard during last section.

Totals: 63.725; 9:15:01
YTD: 590.6; 84:59:51

March Totals: 27 running days; 31 runs; 238.8 miles (personal best by 6.2 miles!); 34:42:57.

Up next: Power taper week one of two. I'm going to run 50 miles mostly easy this week and try and pick up 30-minute tempo run I dropped two weeks ago when I was sick. The following week I am running Zumbro and so I'll cut the in-week mileage down to about 20 to 25 with some mile accelerations early week. Also, my Q2 workout two weeks from now is a back-to-back long run - the first of the season - and that will get dropped in favor of the race.

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