Yasso 800s

12 x 800m @ 3:25 = 26.2 @ 3:25:00. This equation summarizes the Yasso 800. I first read about this test in this article.

Yasso 800s are named after Bart Yasso, race manager for Runner's World magazine. He has observed that people who can run ten-to-twelve 800 meter repeats at a 2-minute, 40-second pace can run a marathon in 2 hours, 40 minutes. This assumes a 2:40 rest interval between repeats.

I'm doing my anecdotal validation of the Yasso theory. Today I ran 12 x 800m @ 3:18 with 2:00 rest intervals (I forgot how long the rest interval was supposed to be). The reason I chose to run the 800s at 3:18 was because of an article my friend read at McMillan Running, saying that the Yasso 800 projects a time that's about 5 minutes too fast. Thus, my 3:18 800s will actually result in a 3:23, per McMillan.

My results today were both encouraging and worrisome. By mistakenly running Yassos with a shortened rest interval, I probably intensified the workout. But the workout did not feel hard. In fact, it felt great.

With full rest, I think I could have made 12 x 800s @ 3:10, my usual interval pace. This would make a 3:15 doable. Which means a qualifying marathon 2/4/07. Except for my awful long run this weekend, which convinced me 3:15 was out of the question.

Shit. The taper paranoia is starting to hit. I need to get some sleep.