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New Yasso's for shorter distances???
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Indeurr
Olympic Medalist
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Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Wed Jul 14, 2004 5:49 am    Post subject: New Yasso's for shorter distances??? Reply with quote

____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 meter--intervals 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
12-28-1973
Elizabeth, New Jersey, 07206
908-558-7487
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
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Dan
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Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Wed Jul 14, 2004 6:48 am    Post subject: Reply with quote

Odds of an anaerobic distance corresponding to an accurate predictor for an aerobic distance are pretty slim.

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

PostPosted: Wed Jul 14, 2004 8:17 am    Post subject: Reply with quote

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 pseudo-scientific hypothesis works in real life because:
---
2 CUBE X 100 M
800--meter intervals are long distance speed intervals; in other words, they stress middle--distance 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 HALF--MARATHON AND MARATHON
TIME COVERSION x60 IS DONE WITH RESPECT TO MARATHON
---
2 SQUARE X 100 M
400--meter intervals are long distance closer to middle--distance 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 near--top 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
200--meter intervals sprint/middle--distance 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 endurance--2 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
100--meter 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 50--meter 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 so--called 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
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Last edited by Indeurr on Wed Jul 14, 2004 8:32 am; edited 2 times in total
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Dan
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Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Wed Jul 14, 2004 8:26 am    Post subject: Reply with quote

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

PostPosted: Wed Jul 14, 2004 8:45 am    Post subject: Reply with quote

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 counter-argument 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 800--meter 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 Pseudo--Yasso 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 Very Happy Wink
_________________
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
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Dan
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Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR

PostPosted: Wed Jul 14, 2004 9:56 am    Post subject: Reply with quote

Have at it! Smile

Dan
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Indeurr
Olympic Medalist
Olympic Medalist


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

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

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 meter--intervals 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
12-28-1973
Elizabeth, New Jersey, 07206
908-558-7487
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:
___Pseudo--Yasso 200 m:
___I tried to run 10 200--meter 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 pseudo-Yasso's 200 m. According to my thoery, if a person can run 8 to 10 pseudo--Yasso 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
12-28-1973
Elizabeth, New Jersey, 07206
Bialystok, Podlasie, POLAND
908-558-7487
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
Olympic Medalist


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

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

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 meter--intervals 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
12-28-1973
Elizabeth, New Jersey, 07206
908-558-7487
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:
___Pseudo--Yasso 200 m:
___I tried to run 10 200--meter 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 pseudo-Yasso's 200 m. According to my thoery, if a person can run 8 to 10 pseudo--Yasso 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
12-28-1973
Elizabeth, New Jersey, 07206
Bialystok, Podlasie, POLAND
908-558-7487
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 time--trial 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-- the--hill, and the second part of the 'course' in 9:36, mostly up--the--hill.
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
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