Where's the Donuts?

March 29, 2024

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Location:

WA,

Member Since:

Feb 10, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

I was an 800/1500 runner in high school and college, with PRs of 1:55 and 4:08. I've run as fast as 16:15 for 5k and 1:20 for a half, but my bests in recent years are 17:07 5k (Dec. '11), 37:40 10k (Jan. '12), 1:23:49 half (Sept. '08), 2:53:12 marathon (September '10), and 4:45:06 50k (March '10).

Short-Term Running Goals:

Late 2015/2016 races: 

— Seattle Soltice 10k (Dec. 19)

— Nookachamps half marathon (Jan. 16)

— Toyko Marathon (Feb. 28) 

Personal:

I'm an editor at a newspaper in Bremerton, Washington and head coach of the Bremerton Jaguars youth track and field team.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
10.00

A lot going on here: maybe the last hot day of the summer, election day, workout day, and... new shoes day! So I went to the Bremerton High track during a break at work to get a hard workout in and see what a new pair of supernovas can do. 

Warm evening, but not as much as recently. Probably 80 at the start. Two miles warmup, then began a Yasso 800 workout. I did this one the last week of July, and only did 8 that time at a 2:46 to 2:55 pace. I wanted more of them this time, at a bit slower pace.

Did the first three at 2:56, 2:54, 2:54, right on target. One lap in between each. Kind of a weird scenario here, but I had started late and wanted to check on election results at work. It's a five-minute drive from the track, maybe less. So I jogged out to the car, jumped in and ran into the office for 15 minutes. Wanted to make sure there were no upsets, and everything was in good shape. It was, and I snagged a piece of pepperoni pizza. Nice mid-workout treat.

Then back to the track, and I got on with the next nine 800s. 25 minute break, but I stayed loose. 2:58, 3:00 (ok, maybe not that loose, those two took some effort to get back in rhythm), 2:55 (there we go), 2:57, 2:57, 2:58, 2:58, 2:57, 2:57. 2:53. I took less rest on the last ten as well, just about a minute each time instead of 1:45 or so on the first set. Annnnd, I lost track in the dark of where I was (couldn't even read the watch the last two), and ended up doing 13 instead of 12. Bonus! Short cooldown because I wanted to get home, and a hot spot developed on my left foot in the new sneaks. But otherwise they felt great. 1:10:41

A great evening workout, I feel good about backing off those seconds from the June workout because I was able to do more at a really comfortable pace, and did so with less rest. I may do this workout once more the first week of September. Anyone out there have advice on whether I should try to add more 800s, or bring them down a few seconds each if I'm prepping for a sub-3 marathon?

supernova glide -- 10

Comments
From Jon on Wed, Aug 18, 2010 at 21:30:25 from 75.169.146.179

I would think the extra distance would help more, but I've never done Yasso's and rarely run on a track, so am not an expert.

From David Nelson on Fri, Aug 20, 2010 at 10:57:51 from 24.17.51.29

I think you're right, my gut feeling is that the pace is fast enough and won't help a marathon to push it.

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