Top 5 Tips to Staying Injury-Free
1. Run every other day, or 3 times a week (this is what I did for AF Marathon - speedwork, strength work, and running long)
2. Cross-Train
3. Muscular Strength and Flexibility
4. Diet
5. Sleep
You can read the full details here.
Of course, this doesn't speak to the importance of staying mentally healthy. I recommend beer and good running peeps.
Showing posts with label Training. Show all posts
Showing posts with label Training. Show all posts
Monday, October 24, 2011
Friday, September 2, 2011
Do You Yasso?
Yasso 800s were discovered by a guy named (what else?) Bart Yasso.
I guess in the running community he's some kind of BFD, but what do I know? I've only been part of the community for a short time, so his name doesn't have the power over me. Yet.
The exercise involves running a series of 10 800s (800 meters, that is). In between each 800, you jog for the same amount of time it took you to run the 800 (for example, if it takes you 5 minutes to run the 800, you would jog for 5 minutes before the next one). It's both a marathon speedwork exercise and a marathon time prediction tool. According to Yasso, the time for your 800s will predict your marathon finishing time. If it takes you 5:00 to run each 800, then your marathon time will be 5 hours. If it takes you 2:50 to run each 800, then your marathon time will be 2 hours, 50 minutes. Get it? You're supposed to start these workouts a few months before your marathon, beginning with 4 800s and adding another one every week until you're up to 10. The final week is supposed to be 2 weeks before the marathon, though the Runner's World article says 14-17 days is ideal, which I find weirdly specific.
Now, I can't say that I was a disciplined Yasso follower. I followed the Run Less, Run Faster plan, which did incorporate a lot of 800s, but also included speedy 400s, 1200s, and 1600s. Wednesday was 17 days before the marathon, and I had 8 800s on my RLRF schedule, so I decided to just go ahead and add two more and see how the complete session of Yasso 800s went. I think they went pretty well. My times for the 10 speed intervals were: 3:45/3:45/3:45/4:00/3:55/3:53/3:50/3:50/3:48/3:00 (though I really pushed it on the last interval and kind of felt like I was going to die). I also didn't rest as long in between because it was 8:30 by the time I started and I was tired. According to the method, I should be able to hit my 4-hour goal.
Whether you buy the science behind Yasso 800s or not, it's still speedwork. Still not totally confident that I can hit the 4:00 mark, but I'm sure going to give it all I've got! 17 days to go!
I guess in the running community he's some kind of BFD, but what do I know? I've only been part of the community for a short time, so his name doesn't have the power over me. Yet.
The exercise involves running a series of 10 800s (800 meters, that is). In between each 800, you jog for the same amount of time it took you to run the 800 (for example, if it takes you 5 minutes to run the 800, you would jog for 5 minutes before the next one). It's both a marathon speedwork exercise and a marathon time prediction tool. According to Yasso, the time for your 800s will predict your marathon finishing time. If it takes you 5:00 to run each 800, then your marathon time will be 5 hours. If it takes you 2:50 to run each 800, then your marathon time will be 2 hours, 50 minutes. Get it? You're supposed to start these workouts a few months before your marathon, beginning with 4 800s and adding another one every week until you're up to 10. The final week is supposed to be 2 weeks before the marathon, though the Runner's World article says 14-17 days is ideal, which I find weirdly specific.
Now, I can't say that I was a disciplined Yasso follower. I followed the Run Less, Run Faster plan, which did incorporate a lot of 800s, but also included speedy 400s, 1200s, and 1600s. Wednesday was 17 days before the marathon, and I had 8 800s on my RLRF schedule, so I decided to just go ahead and add two more and see how the complete session of Yasso 800s went. I think they went pretty well. My times for the 10 speed intervals were: 3:45/3:45/3:45/4:00/3:55/3:53/3:50/3:50/3:48/3:00 (though I really pushed it on the last interval and kind of felt like I was going to die). I also didn't rest as long in between because it was 8:30 by the time I started and I was tired. According to the method, I should be able to hit my 4-hour goal.
Whether you buy the science behind Yasso 800s or not, it's still speedwork. Still not totally confident that I can hit the 4:00 mark, but I'm sure going to give it all I've got! 17 days to go!
Thursday, July 28, 2011
Hey, I Put Some New Shoes On, and Suddenly Everything is Right
Goodbye, clunky old ProGrids...
Helllllloooooooo Kinvaras!
I have beenwanting lusting over these (much lighter) shoes for a long, long time. I've been going to the running store pretty much weekly to buy gels for my long runs, and I always stop over at the shoe wall to visit them, imagining the day when they would be able to come home with me to be my New Running Shoes. I'm at that point where there are only seven weeks standing between me and the Air Force Marathon - running low on time to get enough miles in so that I can wear these shoes for the race. Yesterday, they were finally mine. Tonight, I will run in them. And I'm so excited about running in them, that I just might run outside rather than on the treadmill, even though it will still be in the 90s at 8:00 this evening. I just. can't. wait.
As a bonus, the guy at the store taught me the "correct" way to tie my shoes so that they won't come untied while I run. Want me to share?
Also, big props to my running buddy, who survived her first Olympic-distance triathlon! Way to go! You can read about it on her blog. She almost had me convinced to do a mini tri with her next weekend, but I decided that shoes were more important :)
Helllllloooooooo Kinvaras!
I have been
As a bonus, the guy at the store taught me the "correct" way to tie my shoes so that they won't come untied while I run. Want me to share?
Also, big props to my running buddy, who survived her first Olympic-distance triathlon! Way to go! You can read about it on her blog. She almost had me convinced to do a mini tri with her next weekend, but I decided that shoes were more important :)
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