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Posts from the ‘Running tips’ Category

Nov 2

10 Comments

How to master the race photo.

Yesterday, I saw a tweet from John Bingham which posted an article about the dreaded race photo. You can read the article here.

I loved reading this because after 9 marathons and countless other races, I have had my fair share of really bad running pictures. I can’t tell you how many times I have been on a major marathon high a few days after the race and then I get the email “Your marathon photos are ready!” I eagerly click as I am always confident that the pictures will be a visual representation of how I felt: strong, powerful (and skinny!) legs. Smiling, yet determined face. A gazelle-like stride – feet barely touching the pavement.

And yet more often than not, the pictures look like this.

uh oh

Or, I look like I am not even running.

I SWEAR I am running in this picture

Or I look like I am dying.

please don't make me take one more step

So after enough of these pictures, I have adopted a few strategies that help me get the best race picture possible. Maybe you’re like my husband who no doubt has never once thought about a race photographer and just naturally produces amazing race pics (granted, he actually runs like a gazelle so it’s not a fair comparison).

floating feet

But for the rest of us….take these tips with you for your next race to increase your chances of getting the best picture yet.

First: SEEK OUT THE CAMERA. If you don’t see it, you won’t be able to prepare. And failing to plan means planning to fail in your picture. Typically you’ll see the cameras about halfway through the course and at the finish. When you see that lens, give yourself space. If you’ve been drafting off the person in front of you by creepily running right behind them, distance yourself. Make sure the camera has a chance to see you and your Bib #.

Well strategized for the camera

Second: SMILE. I don’t care if you just threw up. I don’t care if your hips are screaming at you and your feet are on fire. If you want a good race picture, you fake it. Shoulders back, big smile. Maybe even do some jazz hands.

smiling faces

hello race fans! Look at how much fun I am having!

get outta my picture, blue shirt!

Now if your goal is to look like a badass in your pictures, then you must play aloof. Don’t you dare look right into that lens. You are too good of a runner to care about pictures. Shoulders back, abs in, fierce eyes, serious face. Give that camera the cold shoulder.

I don't even see you camera. I am trying to win here, ok?

determined runner

Third: PICK UP YOUR FEET. If you don’t want to look like you’re walking, then you best do some butt-kicks and lengthen your stride. If you hurt, suck it up. It’s only a few seconds. Pretend you’re running on nails or being chased. Just at least “look” like an awesome runner no matter how you feel.

Excuse me while I pass you, green shirt

 

that's about as long as my stride gets :)

In the end, whether your pictures look good or not, the most important thing is that you finished a race. You lapped every single person who never got off their couch that day. You stood at the start line and did it not because someone told you to, but because YOU wanted to. You committed to. And some of those nasty race pictures will tell the true story of just how hard these races can be. The ones showing my pain may be my most treasured for that very reason. (But I’m sure not paying $39.99/photo for those (Thanks, Brightroom for your very reasonable prices.))

Best of luck to all the Monumental Marathoners tomorrow. I’ll be there cheering loud and proud and am wishing all of you perfect temperatures and the wind at your back. May your race be what you want and the pictures to tell the story.

Jan 6

17 Comments

Aby’s story – 50 lbs lost!!

I met Aby through our husbands who are fraternity brothers. And since then, have been completely inspired by her. She took life by the reigns in 2011 and not only became a runner, but lost 50 pounds in the process. You want to run and are scared you can’t? Read this. You want to lose weight but don’t know where to start? Read this. She did it. She owns it. She’s amazing.

Like you, it started here.  See Meggie Run.  I found Meggie’s journey amazing, inspiring and totally relatable.  Like Meggie, I’ve never been a runner.  I played volleyball in high school and running was used for conditioning and punishment.  I have hated running my whole life because I equated it to failure, loss and disappointment.  I remember reading one of Meggie’s blog entries and someone responded that they had done a Couch to 5k program.  The title itself intrigued me so I started researching and contemplating “Could I do this too?”  Of course, there was a loud, annoying voice that quickly turned that thought into “Don’t kid yourself.  You’ve never been able to run.  You’re too fat to run. You’ll just give up anyway. “

This time though, I kept thinking and I kept researching.  I kept reading blogs and other people’s journeys into running and weight loss.  I think the final straw was a complete melt down while shopping for jeans in October 2010.  I had had more than enough and was tired of complaining about it! Something HAD to change.  I have struggled with my weight all my life and have tried everything under the sun to get it under control and be happy with my body.  Well, almost everything.  The fear of failure and discomfort and burning lungs had always kept me away from running.

When I had my meltdown over buying big girl jeans, I decided to join Weight Watchers.  I knew I had to get my eating and portion sizes under control.  I have done this program so many times and have been somewhat successful each time.  But this time around, I am a machine. I have been on an amazing upward spiral and it isn’t just because of Weight Watchers. It’s because I became a runner. The more I run, the more weight I lose.  The more I lose, the more I run.  I am changing my life and it feels incredible!!

Aby before (in the middle)

That Couch to 5k thing keep creeping up.  I was losing weight without much physical exertion, but I knew it would soon stall.  This contemplation and questioning went on for weeks! I finally went to www.coolrunnings.com and printed out the Couch to 5k program.  I talked with my husband—who is a serious runner—and he was excited and supportive.  His confidence in me was genuine, but I had a hard time believing this could be done.  The next step is what I think took me from “trying” to DONE.  I signed up for a 5k that was near the end of the 9-week training program and then I told EVERYONE I knew that I was going to do this.  I knew that by making this public people would be asking me about it and how the training was going.  I have let myself down countless times, but the thought of admitting to friends and family that I gave up, well, that’s just not going to happen.  If I announce that I’m going to do something, there’s no way it won’t be done!

I ran my first 5k on June 18th 2011.  I enlisted the support of two amazing friends that also ran with me.  One was training for a half marathon and the other was doing her first 5k as well.  It’s amazing what friends will do for you when you ask.  It’s amazing what they want to do for themselves and just didn’t know you’d be willing to join them.  Now, I didn’t break any records but I did it.  I ran the whole time and I felt that overwhelming sense of achievement that I had never felt before.  I was proud, but I knew it could be better.  I had lost about 25 pounds at this point, but my focus had shifted.  I was no longer running to lose weight.  I was learning to run and slowly falling in love.  Now, please don’t get me wrong….I was not singing and gliding along like a gazelle with rainbows and butterflies.  There were lots of tears, doubt, frustration and pain.  I kept asking my husband if my knees would ever stop aching and if the side cramps would eventually stop.  He just calmly and confidently encouraged me to keep going—it will get better.

I can’t promise you that you’ll have the same experience, but I do know that if you are at your breaking point or if you are so ready to make a change in your life that you’re willing to face your fears head on, let yourself and others hold you accountable and put in the time and effort–you can do anything.

After my first 5k I kept putting one foot in front of the other.  I signed up for the Marathon Relay at Ft. Ben on October 15th 2011.  I had participated in this race before and it was terrible.  Out of the 6.55 miles I was to run, I probably only ran 2 total.  I hated it.  This time, I wanted to do it right! Again, I told everyone what I was going to do and got signed up.  I ran all 6.55 miles and most of those miles were into the wind.  I was able to enjoy the scenery rather than worry about any aches or pains.  I wasn’t self-conscious about how my legs jiggle in my running pants.  I didn’t care!! I was running and loving it! I completed my leg of the race in a little over 1 hour and 10 minutes.  I stopped and literally had to say out loud, “I just ran half of a half marathon, without stopping.”  Again, like a drug addict, I wanted more.

Aby 50 lbs. lighter - and in an awesome Christmas sweater

On Christmas Eve I reached my goal of losing 50 pounds.  I have always had it there to lose, but never the commitment, patience and drive to get it done.  More importantly, I run.  I run at least 3 days a week because it feels good, I enjoy it, it works and I can! I have also signed up for my first half marathon.  The 2012 Indianapolis Mini-Marathon.  You can tell everyone that too—I will! If I say I will do it….consider it DONE!

Nov 19

4 Comments

Beginning runner….again

It was September 11th of this year that I first felt my Achilles problem. That was 10 long, frustrating weeks ago. And I could probably count the number of miles I have run since that day. The answer: very few. But as I am finally on the mend (knock on wood!), my doctor is letting me add back miles gradually. And though I love that I am finally able to run, my body aches. And I am winded. And slower than I was back in early September. As one friend told me “Well now you know how we feel” (i.e. like a beginner runner.) And she’s right. I do.

This week I ran a total of 15 miles: 3, 5, 3, 4. And though my Achilles felt solid during the run, my hips hurt and my muscles are just fatigued. Fifteen isn’t a lot of miles for me when you compare it to the months before when I was averaging 35/week. But I am thrilled since it’s the most I have run over a 7 day period since the injury (not counting the marathon week). And 15 was tough for me this week. But as much as I hate the feeling that my body has regressed so much in the past couple of months, I am calm. And it’s because I know that it gets easier. And that’s what I think is most important. Because when you are a new runner, you are told “keep doing it – it won’t always be this hard.” (Yes, in fact, I have said that to you readers often.) But it’s easy to get impatient and frustrated when you want to see progress faster — so lots of people (lots!) give up. But I know better. I’ve been down this road and I know that before long, the challenging 5-miler I did this week will once again be my go-to distance when I just need to knock out a quick and easy run. The aches will go away. And my stamina will improve. I know what my body can do because I have seen it. So I am the lucky one. I have facts and precedent.

And those of you who are first time runners? You have me! To tell you that the tenacity really does pay off. That with your consistent hard work, it will absolutely, 100% get easier. And if you want to talk about aches and pains, feel free to talk to the girl who doused herself in Icy Hot the other night. Cause mama is right with you currently.

In conclusion, injuries suck. And trust me, there have been days I have raged against this damn crunchy, thick-tissued Achilles that has sidelined me for months and ruined my race plans. But I chose this sport. And I chose to do 7 back-to-back marathons in less than 3 years. So injury is going to happen. I now am all the wiser. I know what to do. Who to go to. How to stretch. And I know that my body will make a full recovery. (Well ok, I don’t know that yet. But I wouldn’t be Little Miss Sunshine if I didn’t have full optimistic beliefs in just that.) And in the same breath I can tell you that this feeling of being out of shape won’t last long. I will push through. Because….

One final note – this week I received the most amazing email from a loyal blog follower who has not only lost 35 pounds running, but has run her first half marathon and plans to do the Chicago Marathon next year. She told me that she is inspired by this blog but come on. She’s the inspirational one. Knock ‘em dead in the 10K this week, Liz. I can’t wait to here how you get on.

Oct 12

4 Comments

Chicago Chaffing

Remember when I posted this after the London Marathon? I had worn a new sports bra on the day of the marathon and had open wounds on my bra-line as a result.

This marathon I was smarter. I BodyGlided the hell out of my body. My feet. My chest. My back. My left arm, where my arm-band was. Nothing was going to get me down.

And then, at mile 8, I felt it. The beginning stages of chaffing. It was under my right arm, where my tank and sports bra touched my body. The one spot I missed with BodyGlide. I ignored it. But it didn’t go away.

So I started running with a chicken-wing (not my first time). My arm was outstretched for miles and miles to prevent touching. At one point, I ran past a board that had Vaseline on it, but it was too late before my brain processed what it was. But now that I knew it existed, I was on the hunt.

When I saw the Aid Tent sign it was like a beacon of light. I ran towards a beautiful man who held a board out to me, covered in Vaseline. I grabbed a hunk of it while I promised him my first born child in return. First stop, my armpit. I slathered it everywhere. And with what was remaining, covered up my very chapped lips.

Relief. Glorious, glorious relief.

But apparently, I was too late. The damage was done. When I got in the shower after the race, the severe stinging sensation caused me to flinch as the water hit my armpit. And when I put deodorant on? I screamed like a little girl.

Three days later and I am still walking around with a chicken-wing. Ouch.

Aug 28

5 Comments

Missing miles.

I pride myself on my time-management skills. My friend Jamie always laughs that I must have more hours in my day than other people given my productivity levels. But sometimes, there just really isn’t enough time to get it all done.

This is the first time I have trained for a fall marathon while being in my new gig at work. And this gig of mine requires lots of travel and the summer requires lots of social fun. So my training has suffered. I haven’t missed a long run, so feel really good about that. But those tempo runs? The intervals? The mid-week longish runs? They haven’t been happening as much as they should.

Last summer, I used to hate having those circles on my training plan (I circle the runs I miss) so would cram all my missed miles from one week into another. Finally, my friend Kelly convinced me of how silly that was and how I risked injury. This go around, I am still missing miles. Every Monday I tell myself, “this is the week I will hit all my runs.” But, for instance, I know I will fail myself again this week as we are headed to Mexico on Thursday. Another week – another incomplete training schedule. But this summer? I have a different attitude.

In fact, I am letting myself off the hook a bit. This is very unlike me. I put a ton of pressure on myself in life. I did in school. I do at work. I am my biggest critic so to not punish myself for missed miles took a big mental step. But I am not a super woman and sometimes there just isn’t time to get it all done. I can admit that now. So instead, I just prioritize.

This I am not.

The long run is the most important. That’s what trains me to be on my feet for hours at a time and trains my brain to stay positive. And keeping up with those mid-week longish runs is also crucial. The more 90-minute+ training runs I do, the better. Next down the line – throwing in some tempo or interval runs to help hit that marathon goal time. But those 3-5 mile runs that are just to get me out on the streets? Well if something has to go, that’s what I skip. And when I do, I let it go. No crying over spilled milk here.

Now this all being said, I think a training plan should be your running bible. And you should do everything in your power to get through all of it because it will give you such confidence when you are standing at that start line. But if life gets in the way on the occasion? Don’t do drastic things to get those miles in and risk hurting yourself. Rely on your base level of fitness and the next week, plan better. Map out your miles on Sunday night so you know how and when you’ll run. Put them on your calendar.

In the end, these training programs are built over 15-18 weeks for a reason. After all, it’s not a sprint, it’s a marathon.

Aug 4

New guest blog series @lesalina.com

Two weeks ago I went on a blind date with Leslie. We’ve been Twitter friends for quite some time but we took our relationship to a new level by meeting for cocktails. She introduced me to a new drink. And then to her dad. It was a lovely time and I can’t wait for us to do it again soon.

She asked me to be a guest blogger on her very successful blog The Adventures of Lesalina. Leslie is doing her first 5K soon and wants me to contribute some advice for beginning runners. You fall in love with Leslie with each of her posts so I am honored to be a part of it.

Check out my first guest blog here.

guest blog

May 22

8 Comments

My top picks for running gear!

This week, I received this message from a loyal blog-follower:

And she’s not the only one to ask these questions as it can be overwhelming. So though I have talked about shoes before, today we are going to tackle the topic of favorite running gear! From head to toe…

If you do end up training outside, it’s probably a good idea to have a running hat. When it comes to sun, and more importantly, rain, a hat will protect you and make you more comfortable. I typically run in the freebies given out at some races, but if you want to purchase one, you have plenty of options. Like this one.

Also important in the head gear department is some sort of headband to keep those stray hairs from becoming a nuisance. I buy mine at the drug store.

Goody wide-headbands

I find that sports bras are going to be a personal choice and finding a supportive one that keeps the girls in place without compressing your lung capacity is not always an easy feat! But one thing you definitely want to do is get one made from a wicking or dri-fit material. This pulls the sweat from your body. One suggestion is to look at TJ Maxx as I have found some great, high quality bras for $10-20. My latest find? This one from target. It’s a dream.

When purchasing a running top, you again want to go with something made from wicking material. There are all sorts of varieties including tshirts, sleeveless tops and running tanks. If you go to a running store, you’ll find brands like Mizuno, Brooks and Puma in addition to the regulars of Adidas, Nike and Under Armour. Regardless of brand, try to stick with something that is specific for running as they were designed to have seams in the right places, ventilation and overall comfort for a running form (like these!) Also, be sure to read the labels to make sure that the shirt is designed for the right temperature. You’ll notice some clothing specifically for cold weather running, warm, maximum intensity, etc. If you end up buying something that’s considered a base layer, I have found it may creep up and force you to constantly adjust if worn on its own. Try clothes on to determine if you prefer to wear something that’s more loosely fitted or tight. For the summer, I personally love running tanks with a razorback. If you’ll notice, just about anyone looks like they have ripped back muscles with a razorback! My favorite brand of running tops is Puma, but mainly just because I love their designs. If you know me at all, you won’t be surprised to hear that I try to look cute when running. And with all of the options out there right now, it’s not hard to do.

sassy

Now for bottoms. For the longest time, I only wore spandex running pants – whether those be full tights, capris or shorts. Mostly because I found that they tend to require the least amount of maintenance while running. Now I have incorporated Nike running shorts in my wardrobe and I love them. They have built-in underwear and seem to be a bit more breathable than spandex.

favorite shorts

Regardless of the type of bottoms you prefer, here are some things to look for. 1) A pocket. If you are running outside, you’ll typically need someplace to store your car or house key. Or maybe a gel. Or IBprofen. Make sure there is at least one pocket. 2) Again, wicking material. 3) Identify the seams and where they fall. I made the mistake of once buying a pair that had a seam running right through the middle of the pants. Horribly uncomfortable for obvious reasons. 4) Try them on and ensure they aren’t too big around the waist, or if they are, that there is a drawstring. Nothing is worse than your pants sliding down as you are running.

classic capri

Now…let’s talk about underwear. (Note, the P word which typically is used to describe female underwear is my most hated word. I don’t say it, nor type it. Got it?) If you don’t think there is value in forking over big bucks for dri-fit underwear, then you haven’t been exposed to extreme chaffing along your bikini line yet. Not only do they help avoid that, but they stay in place! Check out what I am talking about here. (And if you for some reason choose to run in the Under Armour thong feature on that link, please let me know so I can ask you why on earth you would ever think that’s comfortable.)

As for socks…try to avoid cotton. They hold moisture and could cause some bad blisters. Once again, dri-fit. They aren’t cheap but any running store carries them. You’ll thank me later.

In addition to these main clothing items, there is a host of other accessories you may consider. For instance, fuel belts. When going for a long run, fuel belts give the ability to have water whenever you need, plus include a little fanny-pack for you to hold gels or jelly beans or whatever. On those hot days it’s a must. There are a few different kinds and you can find these at any running stores or online. One version is a bottle that straps to your hand for you to carry. This would annoy the hell out of me. So I tend to use either the belt that has one bottle version that rests against your lower back…

Or one that has between 2-4 pockets for smaller bottles to carry around your waist. The nice part about this type is that you can mix in different forms of fluids (Gatorade and water, for instance).If you are looking for a watch to keep track of your splits, a good old Timex Ironman one from Target will do just fine. But if you are going big time and want a GPS watch, you can’t go wrong with the Garmin 305. It’s the older version so is clunky (like wearing a mini PC on your wrist) but the satellite is reliable and it’s great to always know your pace. You can find these on Amazon for around $130. You may not think it’s necessary…but you won’t regret it for one second.

And lastly, if you saw my Mini Marathon outfit, you may have noticed my compression sleeves. I used to see people wear them and wonder why you wouldn’t just wear a long-sleeved shirt instead. But after racing in them, I found that I love them. They are light weight, they keep your arms warm and they are easy to manipulate. Hands cold? Pull them down over your fingers. Getting a bit warm? Take them off and tuck them in your fuel belt. I love them.

So these are my favorites. What are yours? Leave me your top picks in the comments section below!

Apr 28

10 Comments

Pre-Mini-Marathon tips

Less than 2 weeks until the Mini-Marathon and I have quite a few friends who are running it for the first time. I thought I would share a few tips that may help. Let’s remember, I am no expert. Nor am I an elite runner. But I have done my fair share of races and learned from mistakes. Maybe I can help.

  • Trust your training. Remember how you got through your long runs. Did you feel hungry? Did you drink water or gatorade? When did it start feeling really tough? Before the London Marathon, I felt mentally ready because I relied on my training and my past races. Oh I was nervous. And emotional. But I knew what to do when my body started shutting down. It’s happened before and I was confident that I could get through it. I told myself that there was no “wall” and guess what? There wasn’t. So trust in the work you have put in. The race is just the reward!
  • Be optimistic. Power of positive thinking! It’s easy to get negative as you worry…especially right before the race when you will be very aware of any pains. Don’t let them scare you. It could be nerves, but if it’s not, take care of it without too much worry. My knee was acting up early on in the race but if I let myself think about it, it would have actually become a much bigger problem. I could have let it become an excuse. But if you stay positive, that won’t happen.
  • Bodyglide, people. Bodyglide.
  • Post-race, Bengay is your best friend.
  • Have a mantra. I have used “I am a warrier” before. In other races, I have actually found myself saying out loud “You got this, Meg” mid race. And this last time, it was “you are a lion.” Sounds silly, but it works!
  • Make sure you eat right after the race. If you haven’t had any fuel throughout the race, your blood sugar could be low. After my 2nd marathon, I didn’t eat anything for almost 2 hours after the race and found myself lying on the bathroom floor of a restaurant, pale, clammy and sweating.
  • Make plans for the night of the race. No matter how well it went, you deserve to celebrate your accomplishment! And knowing that you have something fun to do when the race is over will help power you through. I loved thinking about the post-race PUK reception where I would see my husband and my new friends.
  • Look for the race photographers and smile! It’s tough to look good when running but trust me, you’ll love seeing the pictures after the race. Especially if you look happy!
  • When going through water stops, it’s tough to drink without stopping or spilling. Luckily, in London they had small bottles of water with a squirt top. It was fantastic being able to keep running and even bring a bottle along the way. But, that’s not the norm. Typically, I pour out half the water, fold the paper cup into a V and chug the water down the gullet that way. It’s easier. Also, watch where you throw your cups. You don’t want to toss Gatorade or water on the shoe of a fellow runner.
  • Unfortunately, I don’t have many tips on how to get through crowds. The Mini is crowded. London was really crowded. If you are going to burst through a pack of other runners, obviously try not to bump into people and just be polite.

crowds.

  • Bring extra clothes to the start. If it’s chilly, the last thing you want to do is wait around and freeze your patootie off. Old long-sleeved tshirts. A pair of sweats. Hell, I have even started the race wearing an ugly Christmas sweater. When you throw them away along the course, the crew usually picks them up and donates them to shelters.
  • If you can arrange it, have your “power” songs ready to play about ¾ of the way through the race. That’s when it’s tough and you’ll need the extra energy and excitement. One of my Twitter friends suggested “This is Why We Fight” by the Decemberists and it came on at the perfect moment for me in London.
  • If you have fans coming to the race, try to find out where they’ll be. In big races, it’s difficult to spot the runner or the fan so if you know where to look for them, you can be sure to position yourself on the right side of the road to see them.

If you have other tips, leave them in comments below. I am running the Mini and know there are always things I could learn!

Apr 23

2 Comments

School girl error.

Once upon a time, there was a girl running the London Marathon. In preparation for her big race, she purchased a new pair of running tights and a new sports bra to go with her Parkinson’s UK running vest and blue tutu.

On the day of the big race, she put on her outfit with care. She rolled Bodyglide all over her feet before wrapping them in her favorite dri-fit socks. She also added it to the underside of her arms to make sure the new running vest didn’t create a chicken wing.

She was a bit nervous about running in a tutu, but was confident she could pull it off at any moment if necessary. And in the end, she barely noticed it! The only reason she took it off at mile 16 is that when she looked down at her shadow, she couldn’t help but think she’d feel better at the end of the race wearing less.

But around mile 17, she noticed she made a school-girl error when prepping for this race. Rule #1: Never wear something for the first time on race day. As she ran through the showers (which were placed sporadically to cool down the runners on a hot day), the water washed the sweat down her body and she felt instant stinging on her bra line. When she pulled the fabric from her skin, it was apparent that the new sports bra had rubbed her so badly it created an open wound.

The sweat kept coming. As did the showers. Each time the salt hit the wound, it was like pouring salt…well, you get it. At one point, she saw a volunteer that had a goop of Vaseline in his hand but she passed him too late to grab some. All she could do was attempt to ignore the pain and carry on.

After the race, she assessed the damage. Four areas were chaffed raw, blood covering the garment.

The moral of the story is this: Silly little runner girl needed to test out the bra before spending 4+ hours in it. And surely, she should have lubricated every point of contact with massive amounts of Bodyglide before taking on 26.2.

Stay tuned for more tips…with the Mini Marathon right around the corner, she’s got all sorts of stories like this that may help others avoid similar problems!

Mar 12

5 Comments

Yasso 800

This morning I did Yasso 800s instead of a long, easy paced run. Never heard of them? I hadn’t either until my friend Joel taught me. It’s the simplest form of interval training I have done and according to Bart Yasso, it’s also the best way to predict your marathon time.

Here is how it works:

If you want to run a 4:00 hour marathon, you run a series of 800 meters (1/2 mile), each at 4:00 minutes. And in between each 800m, jog for the same amount it took you to run the 800m. So run 1/2 mile in 4 minutes, then jog lightly for 4 minutes. Repeat.

The idea is that you start these early on in your training by repeating 4x. Then work your way up so you can do 10 repeats at your goal pace. And according to Bart Yasso, if you can do 10 Yasso 800s, each at 4 minutes, you will be able to run a 4:00 hour marathon.

Read this article for more information on his theory and those that have tested it.

I met Bart at the Boston Marathon expo last year when my husband ran it. He was very kind and signed his book, My Life on the Run, for me.

So though I haven’t fully established what my goal is for the London Marathon, I wanted to shoot agressively this morning. My goal was to run my 800′s in 4 minutes and 20 seconds.

I started off with a 1.5 mile warm up and then completed 10 Yasso 800s (for a total of 9 miles). In between each fast half 1/2 mile, I jogged for a quarter mile at a very slow pace (almost walking). And the outcome? My average pace for the 800s was a 4:05! Now, I would love to think that means I am able to run a 4:05 marathon, but I am smart enough to know that’s not feasible this time around. But it does give me a lot of confidence that I am going to be ready come April 17th. And hopefully, will finish with a personal best.

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