I can get through just one more

That is the phrase I repeated to myself today during my first attempt at Yasso 800s.  I had to do my Yasso 800s on the treadmill because I’m not stupid crazy brave enough to attempt them with the stroller and I won’t have a chance to go to the track alone.  Before taking my Yassos to the treadmill, I googled around to see if that was “allowed.”  Some people say no, it’s not.  It’s cheating, blah blah blah.  However, the man himself, Bart Yasso, says it’s okay.  I’ll take his word for it.

I’m hoping, praying, wishing, and training for a 4 hour marathon.  I know that’s a long shot and I will honestly be happy with simply a new PR given my knee issues.  Since I want to run a 4 hour marathon, I need to complete my 800 meter repeats in 4 minutes.  Eight hundred meters is roughly half a mile (actually it’s .497 miles) so that means I need to run my repeats at an 8 minute pace.

This girl’s happy pace is a 9:30-10 minute mile so running at an 8 minute pace for half a mile is no easy task.

I planned to warm up on the treadmill for a mile then dive right into my 800m repeats.  I was feeling extra crappy today because I’m dealing with a lingering cold so I warmed up for 1.25 miles instead.  I did my first 800m repeat at 7.5mph.  During that first one, I had no idea how I was going to get through it, let alone do 5 more.  I walked for a quarter of a mile to recover (you can also jog to recover, but I needed to walk).  The second one felt better.  I think my legs loosened up after that first one.

I made myself a little cheat sheet so I’d make sure I did all 6 repeats.  Yes, I was at risk of losing track of how many I did.  I’ll blame it on mommy brain which is fueled by my lack of sleep.

Cheat sheet

After I got through with the fifth one, I had to keep telling myself I could get through one more repeat.  I had done 5, one more was definitely doable.  Once I finished that last one, I jogged – instead of walking – the last half mile to finish up with 6 miles total on the treadmill.  I was pretty proud of myself for getting through what was definitely one of my toughest runs to date.  Telling myself I can get through just one more is something I have to remind myself on my long runs too – I can get through one more mile.

My fun isn’t over yet for the day though.  I need to run 9 miles total for the day and I didn’t have time to run all 9 on the ‘mill so when hubby gets home, we’ll head out for another 3-4 miles.  It’s a beautiful day (65 degrees in January, I’ll take it) so it’ll be a great family run – if my legs will be able to move later :).

Have you ever done Yasso 800s?




  1. says

    I’m a HUGE fan of Yasso’s! I trained for my 4:30 goal time with them – and finished in 4:33 – so not that far off. 800s are really my favorite sprinting distance – it’s not TOO far and you don’t have to push quite as hard. Though it does always start off seeming easy — and then I’m dying by the 4th one. Great job!

    • says

      You should give them a try! I’ve done other intervals on the treadmill before, but nothing as long as the Yassos.  Usually the most I’ve done is quarter mile repeats.  The Yassos pushed me to run faster for longer and that was tough physically and mentally for sure.

  2. says

    Yasso 800s are TOUGH! I do the same speed and recovery as you and they kill me every time. And every time I think “you can do just one more”. Great job!

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