A month ago, I was reminded by a podcast of an article I read in runner's world a couple of years ago. The podcast was an interview of Bart Yasso, the namesake of the Yasso 800s - a workout described in the Runner's World article. Essentially, here's how it works - if you want to run a 4-hour, you do ten 800-meter intervals in 4 minutes, followed by 4 minutes of jogging. Apparently, it works for just about any time, and, according to Yasso, for about 95% of the runners he's seen.
So in my case, it will look like this: since I want to run a 3:40:00 marathon, I will run run two laps around a track in 3 minutes 40 seconds - 1:50 for each lap. You're supposed to start out with 4 intervals (4x800) and work your way up by adding one interval each workout until you're at 10x800 - that is, 800 meters in 3:40, followed by 3:40 of jogging, repeat ten times.
So while I have not set up my training schedule yet, I like the simplicity of this training concept, and will likely include it as speedwork.
-steve
Apr 10, 2007
Apr 9, 2007
easter gluttony
Had a nice big indulgent meal for easter yesterday.
It was yummy, but it's over now. time to get back on track.
the more I think about "340 to 3:40 in 2007", the more I want to go for it. So screw it, I'm going for it. A 3:40 marathon seems like a dream goal right now, but I know that it won't seem so unattainable this july.
The preperation looks like this: Two stages with a transition period between them - first, the weight loss stage - about 1/3 done. Characterized by light jogging a few days per week and very low calorie intake. In June and July, I'll gradually transition to the training stage - by consuming more calories to support the speedwork and hill training I'll be doing. By the end of July, 16 weeks from Philadelphia, I'll be in a traditional marathon training program.
It was yummy, but it's over now. time to get back on track.
the more I think about "340 to 3:40 in 2007", the more I want to go for it. So screw it, I'm going for it. A 3:40 marathon seems like a dream goal right now, but I know that it won't seem so unattainable this july.
The preperation looks like this: Two stages with a transition period between them - first, the weight loss stage - about 1/3 done. Characterized by light jogging a few days per week and very low calorie intake. In June and July, I'll gradually transition to the training stage - by consuming more calories to support the speedwork and hill training I'll be doing. By the end of July, 16 weeks from Philadelphia, I'll be in a traditional marathon training program.
Apr 7, 2007
"From 340 to 3:40 in 2007"
this is an idea i'm kicking around:
going from 340lbs to a 3:40 marathon in 2007.
it's very ambitious.. Because I know for a fact that I can run a sub-4:30 marathon - even a sub-4:00 seems likely with smart consistent training.. But I'd really have to work hard to get a 3:40 marathon.
I admit I'm harboring a dream of qualifying for boston - in which I'd have to run a 3:10 marathon. Something between a 7:25 and 7:30 min/mile pace for 26.2 miles. I'd like to turn that dream into reality. Last year, I proved that I could do a marathon. This year, I'm going to prove that I can do a marathon well.
The first stage is weight loss with base training.. losing over 100lbs (already lost 40), and building a base of 20 miles per week and starting to do speedwork. the second stage is, of course, marathon training - adding long runs into my schedule..
any thoughts?
going from 340lbs to a 3:40 marathon in 2007.
it's very ambitious.. Because I know for a fact that I can run a sub-4:30 marathon - even a sub-4:00 seems likely with smart consistent training.. But I'd really have to work hard to get a 3:40 marathon.
I admit I'm harboring a dream of qualifying for boston - in which I'd have to run a 3:10 marathon. Something between a 7:25 and 7:30 min/mile pace for 26.2 miles. I'd like to turn that dream into reality. Last year, I proved that I could do a marathon. This year, I'm going to prove that I can do a marathon well.
The first stage is weight loss with base training.. losing over 100lbs (already lost 40), and building a base of 20 miles per week and starting to do speedwork. the second stage is, of course, marathon training - adding long runs into my schedule..
any thoughts?
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