surfNJmatt wrote:
I decided to take this year off from IM training to focus on getting faster at running.
So I am following a finish at 3:30 marathon plan in preparation for Philly in November.
Todays workout called for a 2 mile WU then 5-6 yasso 800's at 3:30, then 2 miles easy
I was only able to finish 3 of them before i was smoked and unable to do the rest.
Should i continue at this pace with my 800's and allow myself to adapt or slow the pace enough to be able to finish them all?
all other workouts (long runs, hill repeats, etc..) i can handle just fine
.
I couldn't help but notice that no one answered your question.
If you can't finish a hard workout don't stress. Do one of two things that day 1) just go for a medium long to long run all easy, or 2) go home and rest. It is nice to have a coach make the choice for you. My guess is you don't have that so pick #2. If you are close to the pace and just smashed maybe #1. If 3:50 feels flat out then #2. While coaching my wife in 2007 to 7th in the Boston marathon I think we used #1. In 2008 for the trials we over did it a bit and she couldn't run goal MP + 30 seconds/mi for even 400m. I remember telling her go home. The plan was for 22 miles that day, most of it fast. She got in about 3. She was 7th in that race too. Don't stress and go with the flow.
Next time you do the workout and attempt 5-6 x 800 consider starting a little slow and finish at 3:30. Say 3:38, 3:36, 3:34, 3:32, 3:30, bonus #6 all out. On the rest do what feels good to you. Consider a slow 400 in 2:30-2:40 not just standing. Then next time you do the workout try and do the rest in 2:20-2:30.
Have fun
Ed Alyanak