Create.

I think like all race time predictors it is a good estimate of your potential speed provided you have proper marathon training to back it up with. Sasha uses the formula of an all out 800 plus 12 seconds to estimate Marathon time potential.

If you are very well-trained for the marathon, the Yassos can be a good indicator. But, for example, someone that specializes in the 5k could probably do this workout easily but not have the aerobic base for the marathon.

Given that, I still think that 800s are a great workout and provide a great benefit to marathon training. Including shorter intervals with a tempo run and a long run will go a long way! I would say that long tempo runs are the best indicator: 10-15 miles at marathon pace.

And what Andrea said.

Nice workout. I agree, runs at marathon pace are a better predictor.

I think 800s are a great workout, and running them "Yasso-style" gets you in the right ballpark, but there are just too many variables that come into play to make that workout a good predictor for everyone. I always joke that if Yassos were the perfect indicator, then every high school in America would have a handful of boys running 2:20 for the marathon! :-)

Definitely a great benefit to doing 800s (or even 1000s) every other week during marathon training.

But if you want a really good predictor of what you should be shooting for in the marathon, run a half-marathon! :-)

Awesome workout Teena! I think this is all great feedback you are getting from everyone. Since you have a very solid base aerobically I definitely think the Yasso times are a realistic marathon prediction.

What I'm trying to say is you are absolutely capable of 3:15-3:20 marathon. :)

Chad, Andrea, Paul, Jake and Rachelle~

Thank you so much for the thoughts. Looks like I should try and get in more marathon paced runs for sure. I am just not sure what that pace should be yet.

My Yassos predicted that I should have run a 3:25 in Boston this year, but it ended up being a 3:29:xx. Then again ... it was stinkin' HOT! I'm not getting any younger and I would really like to PR in St George. One big problem with that though: I am doing the XTERRA Long Course two weeks prior. Not only will that drain me, but a lot of my training time goes to swimming and biking (that otherwise could go towards running). Who knows.

Thanks again for the thoughts. :)

I think you would have been under 3:25 if the weather was about 45 degrees cooler!

For those of us that are more long distance oriented, its very difficult to hit the 800m times that you would think you should be able to. Before UVM, I was running 800s in 2:25-2:28, and ran under 2:22 for the marathon. Its hard to run 800s that fast!!

I think its better erring on the side of being a little slower w/ the intervals, and getting in more reps. That's better marathon specific training, anyways.

Teena - I use this calculator sometimes to get an idea for how different courses/weather/altitude affect performance. It works for a good approximation - http://www.runworks.com/calculator.html

Your 3:29:xx was worth low 3:20s.

I honestly think that the extra biking and swimming are great for aerobic conditioning!

Andrea thanks for sharing that link. :)

You are certainly on a PR trend! Excellent 800s! :) :) :)

I met Yasso once, he was really nice. I have a photo with him somewhere. ;o)

When I do Yasso's, I just force myself to run them at the pace that I want my marathon to be. Who knows, maybe I could be faster! HA HA

I have NEVER done a long marathon pace run. I rarely do tempo runs (and they are never truly tempo pace, always slower). I slack on speed work. Man, no wonder I have problems. I am doing everything wrong! Go figure.

You are awesome TEENA!

Do you have a marathon coming up?

I think Yasso's are a great workout, but for me, I can run them way faster than what it predicts my marathon time to be.

Andrea~ I LOVE that calculator. Thanks for making me aware of it. :)

Jake and Rhett~ Interesting!! One of you guys run faster than Yasso predicts and the other a bit slower. Somebody needs to take the "right on" position. Hmmm ... please let it be me. :) :) :)

Smooth~ I think it will all depend on if I stay healthy and how much the XTERRA takes out of me (and consistent training, of course). Lots of variables that have to fall in place. :) :) :)

Kelli~ I just recently registered for the PC half (not as a race to race full out, but just because Ry and I will be there next weekend anyway and so I figured why not -- it will allow me to hang out with all of you for a bit). I want it to feel somewhere between a long run effort and a race effort. :) After that, the XTERRA and then SGM (if the XTERRA doesn't kill me). :)

So I actually just refreshed on what the Yasso 800 workout is... I didn't realize it was equal recovery time. When I do 800s, I'm using doing the reps off a 200m jog (so ~50-55 seconds). If I took the full recovery, I'm sure it wouldn't be too hard for me to hit the "predicted" times.

I think its a good workout, as a part of the puzzle. The long tempo runs definitely are the best predictors (what could be more marathon-specific than that?)... but there's something to be said for getting on the track every other week and hitting some faster intervals... if nothing else, they should make the marathon tempos feel easier!

But Jake, you ALREADY were running faster than the yassos predicted!!! :)

Aaahhhh Jake, I just got what you meant! :)