10 YASSOS!!!

With an extra day off I rested. My legs were tired after the race. I got up early but took a nap in the early afternoon. However, the weather was beautiful and I took the bike outside for the first time all year. I put together an easy 30 mile ride. My legs were a little tired but the day was so nice.


I got up early on Tuesday and wanted to get in the water. I got to the gym early but the pool lights were off. I was not the only one wanted to swim. I guess the pool guy slept late. Having this happen to me in the past I had a contingency plan. I changed into workout clothes and went up stairs and put together a tough strength training workout.

I did quite a few sets of chest, back, legs and abs. I am sure that I will be sore for a couple of days. There was no workout at lunch do to classes starting up.

After work I went to the track. I saw several pacers but Jim was absent – he was a no show. The plan was for 10 Yasso 800’s! This would be hard. The original plan was to do them at marathon pace – but that is a moving target right now. Last week I was able to do several at below 3:00 – that would be my mark tonight. I started out too quick – the first one clicked off at 2:51 – way too fast.

I tried to slow it down a bit but the second clicked off at 2:55. I now had to slow it down or I would blow up. I slowed it down and was able to complete the set. Slowing down made the sets challenging but achievable.

01. 2:51
02. 2:55
03. 3:00
04. 3:06
05. 3:05
06. 3:04
07. 3:05
08. 3:03
09. 3:06
10. 3:02

Ten Yasso’s were the goal when I started and I can check them off the list. Now I just need to get a little faster or extend these repeats out to 1200’s!