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Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202

Posted: Wed Jul 14, 2004 5:49 am Post subject: New Yasso's for shorter distances??? 


____I have been thinking about the simplicity of Bart Yasso’s 800 m intervals for the marathon. My goal was to create something similar to Yasso’s intervals for shorter distances. I hope that I have succeeded.
____At these fora, we all know how do the Yasso’s work. However, I will remind us all, including myself.
____A person suppose to run 4 to 10 800 meterintervals at a fixed pace, and take breaks for as long as the intervals last. The time of an interval multiplied by 60 becomes a person’s predicted marathon time: 2 minutes 30 seconds 800 meters and break—in—between time should result in a 2 hours 30 minutes marathon time. Of course, the person still has to do other workouts.
____My idea is that Yasso’s, if properly twitched, so to speak, can work for shorter distances. Her is my idea:
two cube X 100 m = 800 m and relates to 40 K to 20 K distances
two square X 100 m = 400 m and relates to 20 K to 10 K distances
two X 100 m = 200 m and relates to 10 K to 5 K distances
one X 100 m = 100 m and relates to 3 K to 1.5 K distances (2 to zero power)
___I have to assume that I am wrong. Therefore, I am seeking your help as well as my own. I propose to test this proposition for the 10 K_5 K 10 times 200 m scenario. My contention is that: if a person can run 10 x 200 m in 40 seconds with 40 seconds breaks in between, the person should be able to run 5000 m in 20 minutes, and possibly 10000 m in 40 minutes, as long as the person does other exercises. I would like you my friends to become my guine pigs. I thank you in advance.



Indeurr – Robert “Drago” scooter69 “Hornet” “Kolaczek” Kolakowski
12281973
Elizabeth, New Jersey, 07206
9085587487
kolakows@pegasus.rutgers.edu
vincovita@aol.com
dekolak@yahoo.com
pecunia of www.run0.com fora
indeur of www.iaaf.org for a
groups.yahoo.com/group/dekolak
vincovita.tripod.com
186 lb. 6’3/4’’ _________________ http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
one hand clapping 

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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR

Posted: Wed Jul 14, 2004 6:48 am Post subject: 


Odds of an anaerobic distance corresponding to an accurate predictor for an aerobic distance are pretty slim.
Dan _________________ I get injured so you don't have to. 

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Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202

Posted: Wed Jul 14, 2004 8:17 am Post subject: 


Dan wrote:  Odds of an anaerobic distance corresponding to an accurate predictor for an aerobic distance are pretty slim.
Dan 
___I beg to disagree. For two reasons: this hypothesis has not yet been tested; and the 40 second breaks make it impossible to complete 10 repeats of 200 meters as pure or near sprints.
___My believe is that my simple pseudoscientific hypothesis works in real life because:

2 CUBE X 100 M
800meter intervals are long distance speed intervals; in other words, they stress middledistance speed, but at the same time force a person to run at a running economy pace as well as help with the lactic threshold hold level, and incorporate some aerobic endurance because of the total distance covered: 10 x 800 meters equals 8000 meters or 8 K;
APPLY TO HALFMARATHON AND MARATHON
TIME COVERSION x60 IS DONE WITH RESPECT TO MARATHON

2 SQUARE X 100 M
400meter intervals are long distance closer to middledistance speed intervals; in other words, they stress lactic threshold top speed, but at the same time incorporate some aerobic endurance  4K total distance covered, and some neartop speed workout (final dash to the finish line);
APPLY TO 10 K to 20K
TIME COVERSION x60 IS DONE WITH RESPECT TO 20 K

2 TO POWER OF ONE X 100 M
200meter intervals sprint/middledistance speed intervals; in other words, they stress lactic threshold top speed as much as the top speed, and to a small extent provide some aerobic endurance2 K total distance covered;
APPLY TO 5 K to 10K
TIME COVERSION x60 IS DONE WITH RESPECT TO 10 K

2 TO POWER OF ZERO X 100 M
THIS SHOULD NOT WORK TOO WELL
100meter intervals sprint intervals stress sprinting ability, and some lactic threshold top speed; the distance sums up to 1000 meters or 1 K, and provides only a very little aerobic threshold top speed.
APPLY TO 1.5 K to 3K
TIME COVERSION x60 IS DONE WITH RESPECT TO 3 K

HERE I AGREE THIS SHOULD NOT WORK, BUT WHO KNOWS:
2 TO POWER OF 1 X 100 M
10 X 50meter intervals at 10 seconds, in my opinion, is not going to produce a 600 seconds 1500 meters.



top speed  as held in sprint between 100 and 300 meters, not pure alactic top speed that may be only held for 4 to 7 seconds > creatine deplition and socalled Tetna's Effect. _________________ http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
one hand clapping
Last edited by Indeurr on Wed Jul 14, 2004 8:32 am; edited 2 times in total 

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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR

Posted: Wed Jul 14, 2004 8:26 am Post subject: 


Quote:  I beg to disagree. For two reasons: this hypothesis has not yet been tested; and the 40 second breaks make it impossible to complete 10 repeats of 200 meters as pure or near sprints. 
a) How can you disagree with something on the basis that the counterargument has not been tested???
b) Doesn't matter if the volume cannot be completed at max intensity. It's still a distance that uses a totally different energy system than what you're trying to equate to. At least the 800 and marathon example are both dealing with primarily the aerobic system (don't confuse 800 repeats from an 800m race, which is about 50/50 aerobic/anaerobic).
Dan _________________ I get injured so you don't have to. 

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Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202

Posted: Wed Jul 14, 2004 8:45 am Post subject: 


Dan wrote:  Quote:  I beg to disagree. For two reasons: this hypothesis has not yet been tested; and the 40 second breaks make it impossible to complete 10 repeats of 200 meters as pure or near sprints. 
a) How can you disagree with something on the basis that the counterargument has not been tested???
b) Doesn't matter if the volume cannot be completed at max intensity. It's still a distance that uses a totally different energy system than what you're trying to equate to. At least the 800 and marathon example are both dealing with primarily the aerobic system (don't confuse 800 repeats from an 800m race, which is about 50/50 aerobic/anaerobic).
Dan 
Well, not really. I have miswrote. In reality the distance that a person during 10 Yasso's 800meter intervals covers is not 8 K, but substantially more, since during the breaks, the person is supposed to jog.

Anyway, let me and a couple of my friends from Elizabeth become the first test subjects with respect to the 10 x 200 meters variation.
I hope that my two or three friends and I will be able to do this workout for the next couple months once or twice a week. My friends will not be fully informed why are we doing it, and the final outcome is going to be tested over the distance of 5 miles. My prediction is that we should be able to run 10 rep's of 200 m at the constant speeds between 40 and 60 seconds with the same time length jogging breaks in between. We will not do any other speed work within the next two months.
8 K: 40 second 200 m PseudoYasso should produce 10K in 40 minutes, thus 8k or about 5 miles should be covered in 8/10 x 40 or 320 divided by 10 or 32 to 33 minutes.

I am going to report the progress in this thread.

Cheers Dan,
and thank you because there is a good chance that I am wrong, but if I am right, it would be very, very nice _________________ http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
one hand clapping 

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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR

Posted: Wed Jul 14, 2004 9:56 am Post subject: 


Have at it!
Dan _________________ I get injured so you don't have to. 

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Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202

Posted: Thu Jul 15, 2004 2:59 pm Post subject: Re: New Yasso's for shorter distances??? 


Indeurr wrote:  ____I have been thinking about the simplicity of Bart Yasso’s 800 m intervals for the marathon. My goal was to create something similar to Yasso’s intervals for shorter distances. I hope that I have succeeded.
____At these fora, we all know how do the Yasso’s work. However, I will remind us all, including myself.
____A person suppose to run 4 to 10 800 meterintervals at a fixed pace, and take breaks for as long as the intervals last. The time of an interval multiplied by 60 becomes a person’s predicted marathon time: 2 minutes 30 seconds 800 meters and break—in—between time should result in a 2 hours 30 minutes marathon time. Of course, the person still has to do other workouts.
____My idea is that Yasso’s, if properly twitched, so to speak, can work for shorter distances. Her is my idea:
two cube X 100 m = 800 m and relates to 40 K to 20 K distances
two square X 100 m = 400 m and relates to 20 K to 10 K distances
two X 100 m = 200 m and relates to 10 K to 5 K distances
one X 100 m = 100 m and relates to 3 K to 1.5 K distances (2 to zero power)
___I have to assume that I am wrong. Therefore, I am seeking your help as well as my own. I propose to test this proposition for the 10 K_5 K 10 times 200 m scenario. My contention is that: if a person can run 10 x 200 m in 40 seconds with 40 seconds breaks in between, the person should be able to run 5000 m in 20 minutes, and possibly 10000 m in 40 minutes, as long as the person does other exercises. I would like you my friends to become my guine pigs. I thank you in advance.



Indeurr – Robert “Drago” scooter69 “Hornet” “Kolaczek” Kolakowski
12281973
Elizabeth, New Jersey, 07206
9085587487
kolakows@pegasus.rutgers.edu
vincovita@aol.com
dekolak@yahoo.com
pecunia of www.run0.com fora
indeur of www.iaaf.org for a
groups.yahoo.com/group/dekolak
vincovita.tripod.com
186 lb. 6’3/4’’ 



___First Test Subject # 001:
___Robert Kolakowski
___First Day:
___PseudoYasso 200 m:
___I tried to run 10 200meter intervals in 40 seconds with 40 seconds breaks. However, after the first interval and the first break, I decided to run 200 m in 45 seconds as well as take 45 seconds jogging breaks. I would run 200 meters in 45 seconds and jog 100 m in 45 seconds during the break.
___I ended up running one faster and eight slower, total nine, intervals.
___I covered 9 x 200 meters and 8 x 100 meters in the total time of 15 x 45 seconds and 2 x 40 seconds. This would sum up to 1800 m + 800 m or 2600 m or 2.6K in the total time of 450 seconds plus 225 seconds plus 80 seconds or 9 minutes plus 3 minutes and 45 seconds and 1 minute and 20 seconds or 13 minutes plus 65 seconds or 14 minutes and 5 seconds.
___It was a tough exercise that made me run near and possibly above my lactic threshhold. In short, it made me run 2.6 K at a greater effort then usually. Although, not faster. What is noteworthy is that I covered 1.8 K or 1800 m in 9 x 45 minus 5 or 360 seconds plus 40 seconds or 6 minutes and 40 seconds. This is my current P.B. (not life long, but over the last 72 months).
___During my last 5 K Road Race, I covered 5000 meters in 23:05, and during more recent 4 miles race in Cranford, NJ, held by Jaycess, my average nile time was 7:25. However, since I began at the back of the pack, I walked over the strating line 15 seconds after the leaders. This would give 3 miles in 22:15 or 5 K in 22:45, but after the 15 seconds substraction, the time would be 22:30.
___ This would be consistent with my pseudoYasso's 200 m. According to my thoery, if a person can run 8 to 10 pseudoYasso repeats in 45 seconds, the same person should be able to run 5 K in "45 for 10 K divided by 2" or 22:30.
Indeurr – Robert “Drago” scooter69 “Hornet” “Kolaczek” Kolakowski
12281973
Elizabeth, New Jersey, 07206
Bialystok, Podlasie, POLAND
9085587487
kolakows@pegasus.rutgers.edu
vincovita@aol.com
dekolak@yahoo.com
pecunia of www.run0.com fora
indeur of www.iaaf.org for a
groups.yahoo.com/group/dekolak
vincovita.tripod.com
186 lb. 6’3/4’’ _________________ http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
one hand clapping 

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Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202

Posted: Mon Jul 19, 2004 7:03 am Post subject: Re: New Yasso's for shorter distances??? 


Indeurr wrote:  Indeurr wrote:  ____I have been thinking about the simplicity of Bart Yasso’s 800 m intervals for the marathon. My goal was to create something similar to Yasso’s intervals for shorter distances. I hope that I have succeeded.
____At these fora, we all know how do the Yasso’s work. However, I will remind us all, including myself.
____A person suppose to run 4 to 10 800 meterintervals at a fixed pace, and take breaks for as long as the intervals last. The time of an interval multiplied by 60 becomes a person’s predicted marathon time: 2 minutes 30 seconds 800 meters and break—in—between time should result in a 2 hours 30 minutes marathon time. Of course, the person still has to do other workouts.
____My idea is that Yasso’s, if properly twitched, so to speak, can work for shorter distances. Her is my idea:
two cube X 100 m = 800 m and relates to 40 K to 20 K distances
two square X 100 m = 400 m and relates to 20 K to 10 K distances
two X 100 m = 200 m and relates to 10 K to 5 K distances
one X 100 m = 100 m and relates to 3 K to 1.5 K distances (2 to zero power)
___I have to assume that I am wrong. Therefore, I am seeking your help as well as my own. I propose to test this proposition for the 10 K_5 K 10 times 200 m scenario. My contention is that: if a person can run 10 x 200 m in 40 seconds with 40 seconds breaks in between, the person should be able to run 5000 m in 20 minutes, and possibly 10000 m in 40 minutes, as long as the person does other exercises. I would like you my friends to become my guine pigs. I thank you in advance.



Indeurr – Robert “Drago” scooter69 “Hornet” “Kolaczek” Kolakowski
12281973
Elizabeth, New Jersey, 07206
9085587487
kolakows@pegasus.rutgers.edu
vincovita@aol.com
dekolak@yahoo.com
pecunia of www.run0.com fora
indeur of www.iaaf.org for a
groups.yahoo.com/group/dekolak
vincovita.tripod.com
186 lb. 6’3/4’’ 



___First Test Subject # 001:
___Robert Kolakowski
___First Day:
___PseudoYasso 200 m:
___I tried to run 10 200meter intervals in 40 seconds with 40 seconds breaks. However, after the first interval and the first break, I decided to run 200 m in 45 seconds as well as take 45 seconds jogging breaks. I would run 200 meters in 45 seconds and jog 100 m in 45 seconds during the break.
___I ended up running one faster and eight slower, total nine, intervals.
___I covered 9 x 200 meters and 8 x 100 meters in the total time of 15 x 45 seconds and 2 x 40 seconds. This would sum up to 1800 m + 800 m or 2600 m or 2.6K in the total time of 450 seconds plus 225 seconds plus 80 seconds or 9 minutes plus 3 minutes and 45 seconds and 1 minute and 20 seconds or 13 minutes plus 65 seconds or 14 minutes and 5 seconds.
___It was a tough exercise that made me run near and possibly above my lactic threshhold. In short, it made me run 2.6 K at a greater effort then usually. Although, not faster. What is noteworthy is that I covered 1.8 K or 1800 m in 9 x 45 minus 5 or 360 seconds plus 40 seconds or 6 minutes and 40 seconds. This is my current P.B. (not life long, but over the last 72 months).
___During my last 5 K Road Race, I covered 5000 meters in 23:05, and during more recent 4 miles race in Cranford, NJ, held by Jaycess, my average nile time was 7:25. However, since I began at the back of the pack, I walked over the strating line 15 seconds after the leaders. This would give 3 miles in 22:15 or 5 K in 22:45, but after the 15 seconds substraction, the time would be 22:30.
___ This would be consistent with my pseudoYasso's 200 m. According to my thoery, if a person can run 8 to 10 pseudoYasso repeats in 45 seconds, the same person should be able to run 5 K in "45 for 10 K divided by 2" or 22:30.
Indeurr – Robert “Drago” scooter69 “Hornet” “Kolaczek” Kolakowski
12281973
Elizabeth, New Jersey, 07206
Bialystok, Podlasie, POLAND
9085587487
kolakows@pegasus.rutgers.edu
vincovita@aol.com
dekolak@yahoo.com
pecunia of www.run0.com fora
indeur of www.iaaf.org for a
groups.yahoo.com/group/dekolak
vincovita.tripod.com
186 lb. 6’3/4’’ 
___The same day, a few hours later, I came back to the track and was able to run again. I tried to run two 1600m's at 7:00 pace, as relaxed as possible. I ran the first 1600 m in under 7:04, and the entire 3200 m in under 14:07.
___Yesterday, in the morning, I hate to exercise in the morning, I ran a timetrial 1600 m in 6:36, and ran a larger loop aroung the Warinanco Park, in 18:06. I was happy that I ran the first part in 9:30, mostly down thehill, and the second part of the 'course' in 9:36, mostly upthehill.
Robert "Hornet" Kolakowski _________________ http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
one hand clapping 

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