Yasso's 800's

According to coach Bart Yasso, a runner should train running 800 m intervals at a speed such that the he can complete each of them in the time he expects to finish his marathon. I have been running 800's in about 3:30 min (marathon goal: 3 hr 30 min).  These are yesterday's chronos for the 6X800 intervals:

1. 3:41 min, 7:06 min/mile

2. 3:31 min, 6:50 min/mile

3. 3:29 min, 6:43 min/mile

4. 3:33 min, 6:48 min/mile

5. 3:30 min, 6:49 min/mile

6. 3:30 min, 6:49 min/mile

We walked a lap after each interval and my heart rate had a complete recovery. I usually run the first lap with the 3:45 min group, then take the lead after the first lap and finish strong the last 100 m. Not sure if this is the best strategy.  Probably not very energy efficient, but definitely a good workout.

It is recommended to do these intervals once a week. However, I have been doing them twice a week, Wed PM and Fri AM.  I am taking Thursdays off to have a good rest day.

A few words on my running philosophy

Is there any benefit by running very slow? let's say, slower than 11 min/mile?
This pace might be considered pretty slow for a lot of runners. However, running at 11 MM should be alright for recovering runs.
I can speed up to 5:30 to 6:30 MM pace during track days. My 5K pace has been sub 7. My goal marathon pace is 8 MM. So, I believe there is no problem if I run 1 to 1.5 min slower in my Sunday-long-distance runs (9 to 9.5 MM).

I believe 'pace-change' is important. It is important to run at different paces and different terrains during the week and do not let the legs get used to running at the same pace. Low intensity runs are perfectly OK.  The body needs some rest and just get used to moving the leg muscles.  But, it also needs to learn that there will be times when speed is important.
Wednesdays are interval training days. There is a warm-up run first for about a mile and then some dynamic warm-up. Intervals of 800 m are my favorites with a two minute rest in between.
Sundays are the days when we like to do our long runs. These are normally something between 10 and 20 miles. Pace is not important here.

Ronald McDonald House Half Marathon

Couldn't sleep very well last night. Had to get up a few times from bed. Got up and made sure to put glide on delicate parts of my body. I wanted to get ready for the RMH half. Got dressed and headed to meet Dan by the statue of Dan Gable. Saw Dan B and started to warm up for the race. Race started on time (7:30 AM) and more than 300 runners headed towards the Iowa River. First mile: 7:28 min. There were a few young people in our 7:30 pace group we created. The question was if we could hang on to the target pace for the whole race. 

First four miles: 7:30 pace. But then the course got harsh. Running uphill on Foster Rd was the first big obstacle. I started losing Dan. I knew it would be downhill going to the dog-park very soon. This guy talked to me by the long bridge before the Iowa River Power Co. and told me his name was Patrick B. I remember his name and remembered I met him in some January races. He seemed like he wanted to give up when we were on Fifth St. in Coralville. Crossed the split 30 seconds ahead of Dan. 

Crossed highway 6 using the under tunnel. When we were by Hawkeye apartments, I saw this fast girl had to stop to tie her shoe laces (she later told me her name was Jenny O'Brien). Jenny tied her shoe, got up, passed me, and never saw her again until after crossing the finish line.

The hills at the Mormon Handcart park were definitely killers. I had to slow down a lot -I felt like I was crawling up those hills. When I entered the bicycle trail by Clear Creek, we hit other tough hills. Tried to use gravity on my favor when going downhill. Got some GU at the RunningWild water-stop just before entering Camp Cardinal. I could listen Dan was coming behind me. Being in familiar ground made me a little bit more comfortable. Not sure if Dan wanted to run next to me or he wanted to pass me on Melrose avenue. I was ready to give up. At that moment, I extracted some powerful mental energy and just kept going. Crossed Mormon Trek and just kept going. Got ahead of Dan again.

Finally we made a left turn towards Kinnick Stadium.  I knew we were getting very close to the finish line. Tried not to give up and just kept moving my legs. I could listen to Dan coming behind me. Tried not to give up and just go. Had to do a few turns before seeing the finish line. Heard a couple of people shouting go Horacio go! and so I did. I was able to recognize Ross K and Kelly T cheering me up. Finished just a few seconds before Dan in 1:40:12 (7:39 MM). 

Enjoyed the after race party. Plenty of gator and bagels. Met some runners and enjoyed seeing other people arriving at the finish line. I just got a half-medal, but I am supposed to get the other half when I run Run for the Schools in October 20th.

5 X 1000 m Intervals

We ran 5X1000 m intervals twice this week.  My pace was somewhere between 6:30 - 7:00 MM. These workouts should be helpful to build both speed and endurance. Dan was one of my partners on the Wednesday workout. I always get a great workout when I run with him. We will run the Ronald McDonald House Half Marathon on Sunday. We plan to finish in no more than 1 hr 40 min. That should be a pace of about 7:30 MM.
The fast group was doing 1000 m in a 5:30 pace I think. Amazing young runners.  I wonder if I could do one lap with them at their pace. 
The RMH course race should be very familiar. I have run most of the course as segments during some of my long runs. That should help during the race.
I watched German Silva running Spokane in 1990. It's incredible to see how fast and graciously he could move his legs. I wonder how he was able to do that.  What kind of training he did to be able to move his legs that way.