So last night I spent some more time reviewing the applicable chapters of Bruce Van Horn’s book You Can Go the Distance, specifically the chapters on setting a goal, choosing a plan and the dreaded Yasso 800’s.
This allowed me to add to and revise or solidify my goal. I added a time constraint to the goal of running in a 10 miler in early to mid-November 2016 with a time goal of 2 hours. The actual date of this event has not yet been determined, so I have a little wiggle room. The time constraint of 2 hours is very generous, but I need this goal to be attainable.
I made use of the resources that Bruce includes in the book and have printed out the training plan, and while it is formatted for a marathon, I am going to use it for a 10 mile event. I also used the calculator to identify some targets for various runs.
As I posted yesterday, I am quite motivated to do this and I woke up with that feeling and a need to get out of the house and enjoy the outdoors and I couldn’t resist attempting some of the dreaded Yasso 800’s, well, at least one set of two. Using the calculator my target time for the 800’s would be 4m27s.
We have a local track and I thought I would hop on my bicycle to ride over to it. The direct ride is probably a little over a mile, so I was able to warm up a bit on my way there. Once at the track, I jogged an 800 and then set off on the first for time. I am not a fan of running of a track. They are hot, it’s a big oval, and to me it always seems to be harder running on a track. This experience was no different. The surface though is a nice thing, being softer than pavement. I felt confident that the pace would be right for meeting the target time, and I was correct. The first 800 was completed in 4m21s, and I started a recovery walk around the track to set up the second 800. I stopped by my bicycle and drank some water and then walked up to the starting line and began. About ¾’s of the way around the track, I realized why this is such a powerful workout, I could tell right away that I was going to have to work to meet the target on this one, and I also could confirm that I don’t have the baseline that I really need in order to really get the most out of this plan. I finished the second 800 at 4m30s. Not too bad. Could I have done another one? I don’t know, probably. But I was not going to try, I was just happy to have completed the first set and pretty close to the target time.
On my way back home, I was feeling good about the track workout and I decided to put some more miles in on the bike, and I ended up probably riding close to 8 miles as I followed the bike path home the long way.
What’s next? I will spend the afternoon researching more about what goes into a tempo run, and the long run and confirm my courses for these.