BIG News, More Races and Last Speed Workout

I mentioned a couple of weeks ago that I had some exciting news to share with you all…On Monday, my husband, both boys, and I will be heading down to Atlanta, GA, to spend the week working with Mizuno!!! A short time ago, I was contacted by Mizuno’s PR agency to see if I was interested in participating in their upcoming ad campaign.

Hello?  Is this real life?!?!  There was ZERO hesitation.  I started wearing Mizunos in mid-2007 when I was training for the Army 10-miler (when I was a member of the Ft Hood Army-10 miler team).  Mizunos were on my feet for that race, for every single run during my last deployment, for my first Boston Marathon (and current marathon PR), for my pregnancy running, and many brilliant moments in between.

We fly out Monday, film for the better part of the week, and will be flying home Friday.  I am SO incredibly excited, humbled, and honored to have been asked by Mizuno to participate in their campaign.  I will share what I can via twitter and Instagram (and maybe a blog post) during my adventure next week.

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After signing up for the Lake Placid Ironman, I knew I wanted to find an earlier race to sign up for so I wouldn’t go into the IM cold.  After some research and tips from former LP finishers, I was led to the Rev 3 Quassy 70.3. It’s a hilly course and is a great tune-up race for the July 28th IM.   I’m kind of excited, nervous, and scared all at the same time.  As much as I’m so looking forward to the NJ Marathon, I am REALLY looking forward to it being behind me.  Trying to train for both a marathon and an Ironman at the same time has been much harder than I thought it would be. (*Note to self: If I ever sign up for another IM, I will NOT be training for anything else at the same time).  I just always feel so split between the two and feel like I’m not giving either the 100% focus and time that I want.

I’ve also added the Athleta Iron Girl Sprint triathlon on September 8.  It’s a women only event held at Sandy Hook, NJ.  And is 1/2 mile swim/10 mile bike/3 mile run. Should be fun!!

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The NJ marathon is 9 days away…I am in taper mode.  But, in my opinion, that doesn’t mean that every single run is easy or slow paced. I like to do a bit of faster-paced running to keep my legs loose.  Yesterday’s workout was 10 x 800 – my last hard speed day before the marathon.  I put it right before the marathon for a few reasons: I wanted it to be a confidence building run and wanted to use it to work on my mental toughness (10 reps of anything is tough).

So 10 x 800.  Goal was 3:05.  I wasn’t sure how 3:05 was going to feel with just over 2 min active recovery (if the repeat ended at 10:00, I would bump up the speed when the treadmill got to 11:55 – so it came out to just under 2:15 for them).  After the first 800 at 3:05, I felt that it was just a bit too slow, so decided to make them faster and see how it went.  Splits:

3:05, 3:03, 3:03, 3:03, 3:03, 3:02, 3:02, 3:01, 3:01, 2:57

I always, always try to negative split on the treadmill.  It’s much easier to do on the treadmill then on the road…but it still forces me to start slow and be smart about my pace.

Yesterday’s run was just what I needed.  I felt fantastic for the first 6 – the 2:15 recovery was great and I felt ready to start each repeat.  The 7th was the first one where I started to feel the effects of the previous repeats.  The 7th-9th were the toughest, mentally, for me.  I decided to push the pace on the last one since I knew it was the last one – definitely the hardest (5:54 pace) physically but much easier mentally to get through.

~3 min of hard running sounds SO easy.  Especially having come off a training cycle filled with mile and 2-mile repeats.  But, man, those 3 min HURT and never seem to end after doing 5+ of them.

I’m curious to see how close they are in predicting my marathon time. Per Bart Yasso, Yasso 800s (10 x 800m) are a good indicator of your marathon time.  For example, running your repeats in 4:00 (with 4:00 active recovery in between each) predicts a 4:00 marathon.  Run them in 3:10 (with 3:10 recovery) and you can run a 3:10 marathon.

I’m definitely NOT saying I will run a 3:03 marathon.  For one, I did them on the treadmill – which always gives me faster splits.  Second, I’m more of the belief that they are within ~5 min of your finish time (add 5 min to your repeats).  But, I also did a much smaller recovery then Bart recommends, so my times may have been a bit slower then had I done a 3:05 recovery.  Long story short, I think it puts me roughly around 3:10 – which is my goal for next Sunday.

Have you tried Yasso 800s? Did they predict your time?

Do you do any speedwork when you are in the taper? 

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    50 thoughts on “BIG News, More Races and Last Speed Workout

    1. Congrats on the opportunity with Mizuno! I’m so jealous, I’ve also been in my Mizunos for ages and recently reviewed them in my Gear Guide blog post!

    2. NYCRUNNINGMAMA – You totally inspire me in so many ways! Thank you for sharing both your instagram/blog posts for motivation and helpful tips. My sister (flaminlephants ..also a running mom) appreciate and are really inspired by all your posts! Thank you!! And keep it up girl! CONGRATS on Mizunos! I am currently wearing them to run, and have loved the shoes I have used! They are lucky to have you! – catherine aka catinthehat (on instagram) :)

    3. Awesome last speed workout Michelle! I know that felt good. Kill it this weekend and don’t forget to HAVE FUN! 😉

    4. Congrats on the Mizuno! That sounds like a lot of fun. I didn’t realize NJ was next weekend! I’m excited to track you. And it sounds like you’ve put in all the training and will be glad to have that race behind you so you can focus on IMLP! You’re amazing. I think I’ll just end every comment with that.
      meghan recently posted..Weekly Workouts Roundup 4/22-4/28My Profile

    5. Congrats on Mizuno!

      I forgot that you deferred last year. I am running the half!!! Hopefully we can meet. Also do you know Robin, Westford Mommy, she is doing Lake Placid as well…I am coming to cheer her and now u on :)
      Stephanie recently posted..Running Reflections – BostonMy Profile

    6. Congrats on the great opportunity! I can’t wait to hear all about your trip and see the campaign!

    7. Congratulations on working with Mizuno! What a great opportunity. :)

      I haven’t ever tried Yasso 800s but I’ve been curious to try them. I’ve enjoyed reading your take on them and also the comments from other readers. Thanks!
      Angie @ A Mother’s Pace recently posted..My Five for FridayMy Profile

    8. Congrats on the Mizuno stuff, I dream every night that Saucony will do that for me.

      Good luck at the marathon, you are beyond ready! And Kudos to you for training for marathon and IM at the same time. I thought I was cray cray training for a marathon and half IM at the same time! You go girl!

      When properly done and properly trained I think Yassos can predict marathon time. My first 2 marathons it didn’t really do that. But it was close on number 3. And My last set of Yassos (full 10) before marathon number 4 (This past november) predicted my time DEAD ON. I averaged 3:21’s for my last yassos 2 weeks before the race, and I did them on the road in crappy conditions. I ran my last marathon in 3:21. (16 minute PR)
      Laura recently posted..Luck 7’s Workout & Weekend Race PreviewMy Profile

    9. WOW!! That is SO COOL about Mizuno!! I can’t wait to hear more about it when you get back. You are totally worthy of such an honor, I totally admire you girl!
      Jess recently posted..*That* moment.My Profile

    10. I love mizuno shoes!! The waverider is my go to training shoe. What a great opportunity!!

      I’ve run Yasso’s in many training cycles. I didn’t run them during my training cycle for my one full marathon because I was struggling with an Achilles injury. From what I’ve read and heard from other runners, I don’t think they are really a predictor of a marathon time, but if you cannot complete the 10×800 workout at your goal marathon time, then perhaps you should reconsider your goal. If that makes sense ….

      Have you read Bart’s book? It is a great story!!
      Terry recently posted..And the answer is…My Profile

    11. Congratulations!!!
      Awesome news: have a great time! I look forward to reading about your adventures!

    12. WOOHOO! Congrats! That’s so AWESOME! I’ve done Yasso 800’s but I’ve never done 10 of them in a row. The most I’ve done is 5 and our times were similar, although I never dipped below the 3 min mark (NICE!) however I have yet to see anything below a 3:16 marathon. I usually do speed work in my taper, right up to the week before the race.
      I don’t know how people train for marathons and Ironmans at the same time. I’ve done 2 IM’s and it was all I could to fit in proper training for those, never mind actually fitting in solid marathon training. Good for you!! Lake Placid was my first IM and I absolutely LOVED it. It’s such a beautiful course.
      Phaedra @ Blisters and Black Toenails recently posted..#BostonStrongTO and Post Race ThoughtsMy Profile

    13. What an amazing opportunity to work with Mizuno- yay!!! Can’t wait to hear all about it! And I can’t believe the marathon is just 9 days away. But you are so ready. I am hoping to get 8-10x 800 in today at a track near my parents house, then we fly back to Houston tomorrow. Oh! And I’m going to look into that Sandy Hook tri– it’s only an hour from where we’ll be living next fall… :-)
      Laura @ Mommy Run Fast recently posted..Soba Noodles with Roasted Red Pepper- Peanut Butter SauceMy Profile

    14. That is awesome! How exciting for you and the family :) Can’t wait to hear about it!

    15. Congratulations! What an awesome opportunity! I can’t wait to read how it goes.

      Speedwork on the treadmill is killer – those are awesome times! I did the Yasso workout before my first marathon, and the prediction seemed right on until I hit the 20 mile mark. And then everything just fell apart. I had a similar experience in my second marathon. I fell into the ‘bank time’ trap and then paid for it over the last 10K! I’m going to try and be smarter/more conservative in my next marathon.
      Nicole @ Work in Sweats Mama recently posted..Happy 1st Birthday MonkeyMy Profile

    16. Nice work on the Yasso 800s! I have actually never tried them to predict marathon pace…I prefer to run mile repeats but maybe I’ll switch it up next time and give them a go! I find doing ANY workout on the treadmill way harder than outside, so kudos to you for cranking those out with a shorter rest. Have a fab time in Atlanta with Mizuno (always a special place in my heart, my first pair of XC spikes were Mizuno) and a great race!
      Alison @ racingtales recently posted..Why Boston Marathon Spectators RockMy Profile

    17. wow!! congrats!!! that is amazing!! You are SO right for this ad campagn! so cool!! I can’t believe your next marathon is around the corner either! Can’t wait to see how well you do :)
      jobo recently posted..Napa…or bust.My Profile

    18. No way about Mizuno! How incredibly cool is that???? I’m really happy for you. And I’m really happy that you are in such awesome shape for NJ!!! You’re going to crush it with those kind of results happening for you.

      I am doing an IG sprint that same weekend…too bad we’re not doing the same one! (mine is in MD). They are really fun races, though…low key, very rah-rah, girl power. I am going w/ several runner friends that have never done a tri before, so should be fun.
      misszippy1 recently posted..Bonus restMy Profile

    19. congrats on the mizno gig! that’s so cool! I have done yassos before in marathon training and could do 3:20-3:30 and on my best day can not break 3:40. I like the workout but don’t think it’s a good predictor

    20. Congratulatons on the opportunity with Mizuno! How exciting!!

      I think doing a tune up race before an IM is a great idea. That way it helps you to remember how to move through transition, practice fueling strategies and to work on your mantras for what you’ll need to get you through the big day.

      Best of luck at the NJ marathon!!
      Leana recently posted..Six Year Blogiversary and a Giveaway!My Profile

    21. Congratulations! That’s awesome.

      I just recently started reading your blog – I’m a runner too, and my fiance and I are moving to the NYC area next week! Would be great to join you on a run sometime, and I’d love to learn about any running groups you’re a part of.
      lisa fine recently posted..we love : hunger mountain coop.My Profile