14week Marathon Training Plan: Week 10, Session 2: Yasso 800m

Twenty-ninth Session: Week 10 Session 2: Yasso 800m x 10
Goal: First Marathon (Sundown Singapore 25 March 2017)

I decided to cycle out to the Kallang track as a warm up for this speed session. My legs were on the mend after the failed Sunday session, so was looking forward to a good session. Five minutes into my ride, it started to rain very heavily. The 45min ride was a stop, find shelter, resume and repeat journey as the rain was short and heavy in parts. My training partner had sent me a picture (see below) of the track during my ride, and I should have brought along my flippers instead. After a frustratingly and careful ride, I arrived at the track, and to my surprise the track had drained the water really well. Amost all dry with only a few puddles remaining. The rain won't stop us from training!

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins  x 10
The last track session I completed was the Yasso 800m with 7 repeats, almost a month ago (Jan 24th). We jogged two laps around the track as warm up and set off after a quick drink. We used the same game plan to alleviate boredom by rotating lead pacers on each 800m repeat. The training plan calls for 3:00mins active recovery, but we were managing around 2:35mins for first 3 sets, and 2:45mins for the remaining sets. We viewed this as a positive change as we were able to have our legs and body recover faster before each 800m. Each 800m was spot on or close to 3:00mins duration, with the largest difference coming from the first set, recording 2:56mins in duration.

During the 10 x 800m set:

Average Heart Rate: 151 bpm (includes recovery)

Max Heart Rate: 174 bpm
Recovery Heart Rate (1min after finishing 800m): 1: 125bpm, 2: 134bpm, 3: 126bpm,  4: 139bpm, 5: 143bpm, 6: 144bpm, 7: 143bpm, 8: 150bpm, 9: 138bpm, 10: 143bpm
Cadence: 182

Session Analysis / Review:
(24/42 sessions completed): 57%,  (1/42 sessions failed): 2%, (4/42 sessions missed): 10%, 
Total Plan (29/42): 69%

Session was comfortable. Legs were starting to tighten up (hamstrings mainly, and I'm guessing due to the increase in stride length to accommodate the increase in speed), but nothing serious. Breathing felt a little harder than what I remembered from the last track session, and the HR data also supports that with values higher. I attribute this to the lack of track (speed) fitness, and I should start to see an improvement as I regain consistency back in the plan. The ride home also helped to warm down the legs, by flushing out the lactic acid. No limping or tightness whilst enjoying my dinner at home.

14week Marathon Training Plan: Week 6, Session 2: Yasso 800m

Seventeenth Session: Week 6 Session 2: Yasso 800m x 7
Goal: First Marathon (Sundown Singapore 25 March 2017)

I celebrated my son's first birthday over the weekend, at Punggol SAFRA indoor water park. Time really does fly, as just days before his birthday he started to take his first unassisted steps. And he's building his confidence everyday, as he's almost making it all the way across the living room without falling over. Very soon he'll be playing catch with his older sister, and then running the Yasso 800m with his Dad :)

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins  x 7
After a few days of heavy rain, the track was a little soggy, and that visibly reduced the numbers of runners at the track. A less congested track is great for us, and my Garmin recorded 25degrees for this session, so it was a nice cool change for those that made it out. We had a good team turnout on track today, and there were no dramas finishing the required 7 x 800m. The only difference to the plan was that the recovery laps were actually run faster than 3:00mins, averaging around 2:45mins for the 400m. No complaints or issues from the group on this. The rotation of runners to lead each 800m is definitely a great formula to make the session feel shorter and more enjoyable. Definitely no competition or faster paced 800m this session, and I think that was due to the fact we knew the long easy run followed by MP kick session will happen tomorrow (moved from Thursday due to scheduling conflicts).

During the 7 x 800m set:

Average Heart Rate: 146 bpm (includes recovery)

Max Heart Rate: 170 bpm
Recovery Heart Rate (1min after finishing 800m): 1: 123bpm, 2: 130bpm, 3: 129bpm,  4: 137bpm, 5: 140bpm, 6: 137bpm, 7: 132bpm
Cadence: 184

Session Analysis / Review: (17 / 42 sessions completed): 40%

Heart rate data (and HR zones) are virtually identical to last week's session, but the important take away is that each week this session increases by 1.2kms, so factoring cardiac drift (heart rate steadily increases the longer you exercise), this is good news as the average HR is still staying the same, rather than increasing. The other noticeable difference is average cadence for the session at 184, compared to 177 and 175 for the last two weeks prior. This is the same trend across other sessions (MP run and long run with MP kick), so happy to report that cadence is increasing consistently across all sessions, translating to better running efficiency, especially taking into consideration the HR data.

14week Marathon Training Plan: Week 5, Session 2: Yasso 800m

Fourteenth Session: Week 5 Session 2: Yasso 800m x 6

Goal: First Marathon (Sundown Singapore 25 March 2017)

For the rest day yesterday, I decided to buy a kids seat for my single speed bicycle and take my daughter out for a cruise. After setting it all up, her eyes lit up when I asked if she wanted to come for a ride, as she's probably been wondering where I go when I take the bicycle out of the house. Initially she was a little apprehensive and asked me to slow down, but very quickly it was all giggles and "go faster daddy". That made me smile from ear to ear. The funniest thing was after hitting one speed bump, she wanted more, so I had to find stretches of road that had them (which is not hard to find in Singapore). Before we arrived home she said to me, "daddy, don't take out this chair, okay?". That was absolutely priceless. Definitely planning on more rides with the little ones, especially with the Car Free Sunday event in the city this weekend.

Based on last week's success with cycling rather than running to the track (to keep the legs fresher for the long runs), I also tried experimenting with a moderate session on the indoor bike trainer just before the track session. I managed to squeeze in a 20min x 2 @ 85% (200watts) of my FTP (Functional Threshold Power) followed by a 35min leisurely ride to the Kallang track.

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins  x 6
The biggest concern for today was I wasn't sure how my legs would respond after all the cycling prior to this session. We had a good turnout on track, and the four of us took it in turns to lead out at goal 3:45min/km pace, and it was all spot on. Straightforward, we got the job done with all timing targets achieved, and earning us another tick in the box. Track work is definitely easier when you're with a good group of people, otherwise it is very boring.

During the 6 x 800m set:

Average Heart Rate: 145bpm (includes recovery)

Max Heart Rate: 172bpm
Recovery Heart Rate (1min after finishing 800m): 1: 116bpm, 2: 127bpm, 3: 136bpm,  4: 132bpm, 5: 151bpm, 6: 135bpm
Cadence: 177

Session Analysis / Review: (14 / 42 sessions completed): 33%

The multiple cycling sessions prior to this session had no impact on the legs and their ability to cope with the speed sets. Mind you, of the three bike sessions prior, two were very easy and one was a moderate session. I will continue to experiment (cautiously) by increasing the intensity of the bike sessions, and monitor accordingly. I'll have to keep reminding myself the main short term goal is a sub 3 hour marathon and by stretching myself on the bike I would compromise my running goal. Heart rate average and max numbers are similar to last week, but the heart rate zones for this week shows 2% points reduction in zone 4; a welcome reduction even though it's only 2%. Everyone agreed these session are feeling easier each week, even though we are adding another 800m repeat each week. My guess is that our legs and body are being accustomed to the 3:45min/km pace.

14week Marathon Training: Week 4, Session 2: Yasso 800m

Eleventh Session: Week 4 Session 2: Yasso 800m x 5
Goal: First Marathon (Sundown Singapore 25 March 2017)

Instead of the usual easy 10km jog to the Kallang track, a few of us decided to ride. As the mileage is starting to pile on, I thought it would be wise to give the legs a break from the constant pounding on the road (note: the extra 10km warm up to the track is not part of the training plan) in the hope it'll pay off in leg freshness for Thursday's long run. It was also a good opportunity to take my silver fixie bike out for a cruise after a long hiatus.

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins  x 5
"Comfortably hard", and straightforward are probably the words that describe this session. I'm always confident that I'll come away with the tick in the box for these sets, and that gives me a little spring in the step each time. Training as a group, we're hitting the targets spot on, then having a chat and laugh during the 400m recovery. Mind you, I'm not saying this speed session was easy; for 30mins of work, as one of my training mates rightly pointed out, my running top was completely drenched in sweat.

During the 5 x 800m set:

Average Heart Rate: 146bpm (includes recovery)

Max Heart Rate: 167bpm
Recovery Heart Rate (1min after finishing 800m): 1: 127bpm, 2: 132bpm, 3: 130bpm,  4: 136bpm, 5: 135bpm
Cadence: 180

Session Analysis / Review: (11 / 42 sessions completed): 26%

This session's average and recovery heart rate data is slightly lower than last week's session, and this is definitely due to the even 3:45min/km pace throughout the 800m blocks (no negative splits and friendly competition). The easy 25min bike ride home was a welcome change to sitting in a car straight after a speed session. No injuries, and no soreness at this point. These sessions are a great confidence booster before Thursday's long run with the MP kick. It also needs to be said that the confidence I have going into these sessions (mental preparation) is definitely helping. I'm going to work on that same mental preparation and try to apply that same level of confidence before Thursday's set and see how what happens. 

14week Marathon Training: Week 3, Session 2: Yasso 800m

Eighth Session: Week 3 Session 2: Yasso 800m x 4
Goal: First Marathon (Sundown Singapore 25 March 2017)

I always look forward to the Yasso 800m (speed sets) as its nice to go fast, then follow it up with a nice slow jog recovery lap (also known as active recovery). I did an easy 10km jog to the Kallang track as warm up.

Speed set at Kallang track

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins  x 4
The 4 x 800m set was completed with a bit of friendly competition amongst the training group today. My 800m lap times were 2:56, 2:53, 2:49 and 2:43mins respectively, so the training plan pacing of 3:45min/km was definitely out the window, instead going as fast as 3:14min/km on the last 800m. My training buddy wanted to run negative splits (faster splits every 800m), which we achieved, and I personally quite enjoyed it as it added a little "spice" to the sets. I'm not sure everyone would agree to that last statement, so I think it'll be back to the normal training plan pace of 3:45min/km next week.

During the 4 x 800m set:

Average Heart Rate: 147bpm (includes recovery)

Max Heart Rate: 174bpm
Recovery Heart Rate (1min after finishing 800m): 1: 125bpm, 2: 132bpm, 3: 140bpm,  4: 141bpm
Cadence: 183

Session Analysis / Review:

Average and recovery heart rate data is around the same as last week's session. Max heart rate is higher this session as we really pushed the last 800m, sending my heart rate up to 174bpm. I am keen to see how high my heart rate can go (Max HR currently at 180) during the Yasso 800m, especially as we get to 10 repetitions. Slightly sore legs after getting out of the taxi, but nothing to worry about as I will spend some time on the foam rollers to massage out the tightness.

14week Marathon Training Plan: Week 2, Session 2: Yasso 800m

Fifth Session: Week 2 Session 2: Yasso 800m x 3
Goal: First Marathon (Sundown Singapore 25 March 2017)

Was looking forward to today's run after days of sinful eating and drinking. We decided to use the same warm up route as last week, 9km to the Kallang Athletics track before hitting the Yasso 800m speed set. Warm up pace was 5:45min/km, easy effort with heart rate in Zone 2. Thunderstorms just passed so we enjoyed the cool aftermath, a welcome change from our hot sessions. Note: The 9km warm up is not prescribed in the plan, so it's additional mileage we have added to the plan.

Beautiful Kallang Athletics track in the evening

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins  x 3

The 3 x 800m set with 400m recovery was completed without any fuss. The 800m lap times were 2:59, 2:56, 2:57mins respectively, so pacing 3:45min/km was spot on, with pacing credits going to my training buddy. I'm still having issues pacing and that was evident when we decided to do an extra 800m at marathon pace (4:09min/km), where I took out the first 400m at 3:50min/km pace. Still a bit of learning for me to understand and feel our target marathon pace.

During the 3 x 800m set:

Average Heart Rate: 145bpm (includes recovery)

Max Heart Rate: 170bpm
Recovery Heart Rate (1min after finishing 800m): 1: 129bpm  2: 135bpm 3: 138bpm
Cadence: 178

Session Analysis / Review:

So far the Yasso 800m sessions prove to be the easier sessions compared to the marathon pace sessions. This could be due to the 3mins rest after each 800m, and the base fitness built over previous speed sessions at the track (prior to starting this plan). Let's see if that continues as we increase the number of 800m repeats each week to a maximum of 10 repeats in week 9 and 10 before tapering. All heart rate data is higher than last week's session even though the weather was much cooler today. I'm putting this down to the coffee (caffeine is known to elevate heart rate) prior to the session and the alcohol consumption in the last few days. Key note: Speed sets are harder sets, so I'm not looking for my heart rate to drop into Zone 3 (Endurance Zone), but to reduce a few beats per minute during exercise and during recovery.

14week Marathon Training Plan: Week 1, Session 2: Yasso 800m

Second Session: Week 1 Session 2: Yasso 800m x 2
Goal: First Marathon (Sundown Singapore 25 March 2017)

Today's set is an "easier" set, as the distance is only 2.4km in total. The set consists of 800m at 3:45 min/km pace (time to complete is 3:00mins) with 400m active recovery/slow jog for another 3:00mins, repeat twice. As I discussed today's workout with my training buddy, we thought it would be best to do an easy slow jog to the Kallang track and then start the quick set. The slow jog was roughly 50mins covering 9km, with a few photo shots along the way.

Singapore City skyline during evening run

Main Set: 800m in 3:00mins with active recovery for 400m in 3:00mins

The 800m in 3:00mins was achievable. And the fact we had to do it twice made it very manageable. To be honest, the 3:45 min/km pace felt easier than the marathon pace (4:09 min/km) we had run around Tiong Bahru. This could be due to the spongy surface of the new Kallang athletics track, or the fact that there's no traffic to avoid or any sharp turns. So we decided to do another set of Yasso 800m but at 4:09 min/km pace, aimimg to complete each 800m in 3:20mins. Like the previous set, during the 800m, the pace this felt easier than the marathon pace we ran at Tiong Bahru in Session 1 this week. I'm including heart rate data as I want to gauge if my fitness is improving, by hopefully seeing my average and max heart rate drop over the coming weeks.

During the 2 x 800m set:

Average Heart Rate: 142bpm (includes recovery)

Max Heart Rate: 162bpm
Recovery Heart Rate (1min after finishing 800m): 1: 125bpm  2: 131bpm
Cadence: 186

Heart Rate and Cadence metrics for 2 x 800m

Session Analysis / Review:

It was good to be able to feel the difference between the pace on the track and road. Hopefully due to the consistent nature of the track sessions, this will provide ample time and opportunity for the body and legs to feel for the pace as we build into the plan. We both walked away from the track without limping and happy for another big green tick in the box, knowing that next week will be just a little bit harder.