“You have to forget your last marathon before you try another. Your mind can’t know what’s coming.”
~ Frank Shorter
Monday, August 15th 2011: 4 miles @ 9:34 minutes per mile pace. I did pretty much the same hill workout from last week, 724 feet gained over the 4 miles.
Tuesday, August 16th 2011: 7 Yassos at the track! (3:53, 3:46, 3:41, 3:49, 3:45, 3:48, and 3:27.) Any marathon runner worth his weight in Gu packets has heard of Yasso 800s developed by the Mayor of Running, Bart Yasso:
1) Run 2 times around the track (= 800 meters or 1/2 mile)
2) Run the 800 meters in your marathon goal time (For a marathon goal of 3 hours & 15 minutes you would do the 800m in 3 minutes & 15 seconds.)
3) Add a Yasso 800 each week until you peak at 10 Yassos a few weeks before the marathon.
4) According to Yasso, if you can do 10 at your goal time you should be prepared for that speed in the marathon.
I feel very fortunate that me and Bart Yasso are Best Friends Forever (if BFF = I met him at the Ogden Marathon expo last year). Bart is an excellent speaker and writer, and I'm anxious to see how my BFF Bart does in predicting my time for the Top of Utah Marathon in one month.
Wednesday, August 17th 2011: 13 mile bike ride @ 16.4 mph. The whole issue with the days getting shorter is really cramping my style. This was as long as I could ride before work. I'm not a fan of riding in the dark because, well, I'd prefer to be alive.
Thursday, August 18th 2011: 4 mile tempo run (warm-up, 3 miles @ 8:50 minutes per mile, then cool-down). I like tempo runs as much as I'd like getting paper cuts on my eyeballs. And it was unearthly hot. I met up with my friend Boyd half way through the run and we talked for a bit (talking = Boyd talking while I gasped for air and tried to keep my lungs from igniting.) This lasted for about 1/3 of a mile before my train went off the track and I told him to go ahead.
And then something unique happened: I started sweating lava. I know, strange. Molten lava was coming out of my skin. I figured my body had a 94.7% chance of spontaneously combusting. When I got home I was feeling sorry for myself because the run was so miserable. I thought "Maybe you're just not meant to go fast." I promptly gave myself a round-house kick to the skull and reminded myself that a while ago I was working through knee issues and would have killed to run an 8:50 mile. So I stopped whining to myself and felt thankful that my body was covered in lava.
Friday, August 19th 2011: 15.3 mile bike ride @ 13.4 mph + Carbo-loading (aka: pack of Hostess Donuts) for the South Valley Half Marathon tomorrow! Legs are feeling fully recovered from the Moonlight Half Marathon last weekend. The best part: being in Salt Lake = Slurpees from 7-11!!!
What famous people have you met?
Bart Yasso is on my list along with Karl Malone a few times, Gordon B. Hinckley, and President George Bush (the old one). My sister had lunch with Ross Perot a few weeks ago! Her description: "He is short."