Yassos. Training and running with a jogger. Those two phrases are two things that most runners dread and do not look forward to. I know that I am one of them. Yet, I found myself this week doing both of them… together.
I will be honest, this training cycle I have been less than committal with my training plan and have been seriously lacking on any and all speed work. It isn’t fun, it hurts, and I just don’t like to hurt… so I found myself running the bulk majority of my runs at a comfortable clip. However, I know that in order to be a better, faster, more effective runner… I need to vary my work outs.
So in typical procrastinator fashion (because that is me), less than 6 weeks to Boston, I did my first Yasso workout… with the jogger.
What are Yassos?
Yassos are a genius training invention created by Bart Yasso. It is a simple way to get speed work in while again building endurance. The premise is that you should be able to run the prescribed number of Yasso 800 meter runs in the min:sec time that you would expect to complete the marathon in hour:min time.
For example, if I want to train to complete a 4:30 marathon, I would do my Yasso’s in 4 minutes and 30 seconds.
I did Yasso’s when I trained for CIM and the LA Marathon… but all of my mid week runs have either been chasing boys on bikes or pushing a jogger. Speedwork, tempos and most definitely Yasso’s did not look appealing. Ha! Just being honest.
I then realized that most of my runs lately have been a modified Yasso… lots of run/walking. That thought gave me hope that I could indeed do a modified speed workout… and attempt a Yasso 800 workout… while pushing T in the jogger.
The weather has warmed up here this week, and after lunch T and I headed to a relatively flat trail to tackle this workout on. We started on the Anita B. Gorman Trail to Cabin Fever. This was a windy trail along the Smithville Lake with rolling hills. This trail didn’t have monster hills, but rolling hills to make things interesting.
My prescribed workout was 1 mile warm up + 7 [I did 8] Yassos (with a .25 mile recovery) + 1 mile cool down.
I decided to make it an out and back route and turned around half way. This method would help me with my time, mileage, and offer a variety of interesting challenges with the workout. Sometimes the turns and hills worked in my favor (hello straight sections and down hills) while other times it was a challenging section (winding tight turns and long climbs).
Mentally I knew that this challenge would be good for me. If I could maintain these intervals within my desired time while pushing a jogger on this trail… I could complete my marathon in a desired goal frame.
To log my intervals, I simply would look at my Polar M400 watch that I had attached to the jogger handle. I wasn’t looking at my pace.. but focused on my .50 mile distance. When I saw that I completed my 800 (half mile) I pressed a button to start the next interval (recovery). And repeat.
In all honesty, I do not like sharing my splits or run times because everyone has different goals, abilities, and levels. My goal with my running is to have fun and remain injury free. So far those goals are working for me! My goal for the Boston Marathon is to have fun, cross the finish line with a smile on my face, and to still love running. I really don’t have a finishing goal. I know that I am not super fast (compared to all that will be running it) so to compare myself with their speediness just makes me mental.
My Yasso Splits:
- 4:48
- 4:34
- 4:28
- 4:37
- 4:42
- 4:35
- 4:56
- 5:22 (I fizzled. I was gassed. There was a hill. This was extra. Bonus.)
The last two sets, I remember telling myself as I pushed myself up the hills and around tight corners that whatever the finishing split would be I would be happy. Overall I am happy with my splits, given the circumstances of my run: sleeping Tman, warm day, windy trail, rolling hills. I wonder what they would be if I were to do them on a treadmill… or running solo. What if’s always get me.
The past two midweek runs the Tman has fallen asleep. Marathon training is exhausting. I hear ya buddy! I wish I could cuddle up with a warm blanket and take a nap while someone pushed me too. I giggle at how he totally covered his face with his hat. Silly boy.
8 miles. Run and done. I would call the afternoon a success. I completed my Yasso 800 workout. The Tman got a much needed cat nap (the spring forward time change is messing with everyone’s sleep in our house). We both got fresh air. Winning.
So there you have it. The ins and outs from my Yasso training run earlier this week. The good, the bad, the ugly. I am getting stronger both physically and mentally. I still struggle with the comparison game… but know that everyone has their own story and journey… and that I need to embrace and enjoy my own.
For my Boston journey, these items have been KEY for my training: Polar M400, BOB jogging stroller, Mizuno Wave Rider 18’s, ProCompression tights and socks. There are many more products I have used and love… but those have been my go to for the majority of my runs this season.
Elle says
I have seen the word YASSO before and certainly knew to whom it referred, but never knew what it MEANT. Interesting.
Good luck with your training this week!
Kate @KateMovingForward says
Way to go!! That sounds incredibly tough! I’ve heard of Bart Yasso before, but never this particular training technique. How would you use it if training for a half marathon? Similarly?
Kathryn @ Dancing to Running says
Wow, what an incredible workout! And while pushing a jogger? You’re a rock star!
Marcia says
Oh my goodness I did Yasso’s regularly when I “seriously” trained for Boston or when I wanted to BQ but never with a baby jogger. Can’t imagine how tough that would be! I love that Tman sleeps! My kids always wanted to pull over and play at a park.
Jill Will Run says
Yay! Your Boston goal is the same as mine! Finish with a smile!
MCM Mama Runs says
I’ve always wanted to incorporate those. I’m planning to use my spring marathons (that I’m running slowly) as mileage builders so that I can do speedwork for MCM.
Sandra Laflamme says
Good for you for cranking out the Yasso’s with the jogger! You are a super strong Mama! I miss running with my jogger 🙁
jill conyers says
I’ve been reading a lot about Yasso lately. I’m looking forward to seeing how it goes with your training.
Jen @ Pretty Little Grub says
Wow! Yassos with a stroller! Those are no joke without one. You did really great especially considering you’re pushing that extra weight.
Patty @ Reach Your Peak says
wow with a stroller?? Good for you! I always used to do track workouts on an actual track but last training cycle I did it on a path like this and I think it really helps with getting faster because like you said, each section is different as opposed to all flat and not changing. Nice job!
RFC says
Oh man, this post brings back memories! I remember hanging on the back of a double BOB, nearly puking, after trying to run Yasso’s with my babies. Ahhh those were the days!
brittany says
Thanks for this! I’m leading a stroller running group this spring and will also be training for my first half over the summer. Totally need these ideas!