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Location:

Columbus,IN,United States

Member Since:

Jan 01, 2016

Gender:

Female

Goal Type:

Other

Running Accomplishments:

5K - 23:39:1 / Abby Brinkman 5K 2016

8K - 41:49.9 / Turkey Trot 8K 2018

10K - 50:58.2 / Rock N Ready 10K Run 2016

10K - 47:47.2 / Katie McBurnett 2019

Half-Marathon - 01:56:07 / Hilly Half of Brown County 2016

Marathon - 4:08:10 / Indianapolis Monumental Marathon 2016

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Blue Ghost 14 Lifetime Miles: 493.56
Purple Ghost 14 Lifetime Miles: 28.32
Tue, Dec 26, 2017
Slow milesFast milesTotal Distance
2.006.148.14

Workout: Yasso 800's on the treadmill

  • 1 mi warm-up / 9:33
  • 6 x 800 / 8:34 treadmill speed / 4:20 minutes
  • 400 recovery / 9:41 treadmill speed / 2:66 minutes
  • 2 x 800 / 8:19 treadmill speed / 4:13 minutes
  • 400 recovery / 9:33 treadmill speed / 2:62 minutes
  • 1 mi cool-down / 9:41

Thoughts:

  • According to the book (Simple Marathon Training), I need to run MUCH, MUCH faster on the treadmill. I am unclear as to why the treadmill pace does not better match up to the table in the book. I ran on the treadmill at a pace of 8:34. It took 4:20 minutes to run 800m. According to the book that would mean that my pace was 10:15. That is a huge discrepancy. Today's workout/calculations appear to be an epic fail.

Cross Training:

  • Spinning - 45 minutes
  • Pound - 45 minuts

Altra Torin 2.5 Miles: 8.14
Comments
From Donald Davis on Wed, Dec 27, 2017 at 04:20:17 from 64.183.230.90

An 800m in 4:20 on the treadmill would be somewhere between 8:34 and 10:15 I would think.

From allie on Wed, Dec 27, 2017 at 15:25:20 from 73.181.151.151

i don't know the book, but i assume the table is predicting race paces based off of times run at given distance. so if your 800m pace is 8:34, then maybe it's calculating your predicted marathon pace to be 10:15? i don't know. but an 800m in 4:20 is 8:40 pace, so setting the treadmill to 8:34 sounds like you did it right.

in any case, how did it feel? too fast, too slow, or about right?

From fiddy on Wed, Dec 27, 2017 at 17:58:30 from 73.181.151.151

To add on to what Allie said, I would expect that an 800m in 4:10-4:20 would feel too easy, as it's slower than your 5k pace. Getting up to your proper 800m pace on a treadmill might be too hard, you could try a track or a bike path.

From Rob Murphy on Thu, Dec 28, 2017 at 12:55:32 from 67.166.78.47

Shoot me your email in a private message and I'll try to get Jay Johnson to respond to you. I know him.

From Michael on Sat, Dec 30, 2017 at 06:10:32 from 24.235.56.63

I don't know that book specifically, but Yasso 800's are a predictive workout. Typically, the time it takes to run the 800 repeats is predictive of your Marathon time. So, if you plan on running a 4:20 Marathon (9:55 pace), then your Yasso's are run exactly at the pace you ran them ... 4:20 in minutes translates to 4:20 in hours.

From Nora Jo on Sat, Dec 30, 2017 at 14:50:03 from 73.102.52.126

Thanks for all of the great feedback. The 800's were too easy on the treadmill with the speed that I attempted, but I was not sure how to adjust a pace with the treadmill. There is snow on the high school track, sidewalks, and most streets so the treadmill seemed like my next best option.

I am trying to finish my next marathon at 4 hours 5 minutes so my 9:55 pace was much too slow.

From Michael on Sat, Dec 30, 2017 at 15:58:34 from 24.235.56.63

If your goal is a 4:05 marathon, then your Yasso 800s are run at a 8:10/mile pace (4 minutes, 5 seconds/800).

On a treadmill, that is between 7.3 and 7.4, but beware that the mill might not be accurate. Mine is off and so I have to compensate manually.

7.4 corresponds to 8:06/mile. Good luck!

From Nora Jo on Sat, Dec 30, 2017 at 17:07:40 from 73.102.52.126

Thank you! Thank you! Thank you! This is great information for both outside and on the treadmill. I have a starting point! Yay!

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