1 November 2007
Yasso 800s x 6
Posted by Brad Hefta-Gaub under: Run; marathon; run; speed training; yasso 800s.
Tonight’s track workout was 6 Yasso 800 repeats at a 3:15 target.
I did a mile of warm-up at 8:00/mile pace, then repeats of 3:05, 3:00, 3:07, 3:02, 3:11, and 3:15 with walking/jogging rests of approximately 3:00 between each work effort. Then I did a quarter mile cool down at about a 9:00/mile pace.
Workout:
- Type: Run
- Date: 11/01/2007
- Time: 22:57:00
- Total Time: 00:45:00.00
- Distance: 5.4 miles
- Average Pace: 8:20/mile
- Max Pace: 6:00/mile
I felt good. My HR during the work efforts was around 165 (83%)… I would drop quickly to 55% Max HR in the first 45 seconds of my recovery period.
The only problem was my hands getting cold. I think it was about 47F when I started, but it dropped to more like 42F by the end of the session.
I definitley felt some random knee pain in cases where I let my stride go too long and I was landing on my heel. I have a new audio track of 1 minute of a metronome at 180 beats per minute to help me with my cadence. I have it mixed in to my ipod playlist every 8 minutes or so, so I get a small section of cadence recalibration during my workouts. I think this is helping me get my cadence closer to the goal time as prescribed by my new PT. I do think this new higher cadence is helping with my general foot/running stride mechanics and I am hopeful that it is reducing the chance of re-injury.
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