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    <title>Long Run Solutions</title>
    
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    <link rel="alternate" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/" />
    <id>tag:typepad.com,2003:weblog-1249368</id>
    <updated>2009-12-02T20:25:01-07:00</updated>
    <subtitle>Home of the Outdoors Geek</subtitle>
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    <link rel="self" href="http://feeds.feedburner.com/LongRunSolutions" type="application/atom+xml" /><atom10:link xmlns:atom10="http://www.w3.org/2005/Atom" rel="hub" href="http://pubsubhubbub.appspot.com" /><entry>
        <title>Gotta Love the Real Skeet Video</title>
        <link rel="alternate" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/12/gotta-love-the-real-skeet-video.html" />
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        <id>tag:typepad.com,2003:post-6a00d834515ea269e20120a7028b17970b</id>
        <published>2009-12-02T20:25:01-07:00</published>
        <updated>2009-12-02T20:25:01-07:00</updated>
        <summary>Real Skeet Video</summary>
        <author>
            <name>Will Marquardt</name>
        </author>
        
        
<content type="xhtml" xml:lang="en-US" xml:base="http://longrunsolutions.typepad.com/long_run_solutions/">
<div xmlns="http://www.w3.org/1999/xhtml"><p>I know this video has made the rounds a bit, but I just had to post it anyway. If you have never seen it, enjoy. If you have seen it as recently as yesterday, enjoy it again today!<br /></p>
<p align="center" class="asset asset-video" style="DISPLAY: block; MARGIN: 0px auto">
<object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/WVd3JctAef4&amp;fs=1" /><param name="allowFullScreen" value="true" /><param name="allowscriptaccess" value="always" />
<embed allowfullscreen="true" allowscriptaccess="always" height="344" src="http://www.youtube.com/v/WVd3JctAef4&amp;fs=1" type="application/x-shockwave-flash" width="425" /></object></p>
<p><br /> </p></div>
</content>


    </entry>
    <entry>
        <title>Wisconsin Deer Hunt 2009</title>
        <link rel="alternate" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/11/wisconsin-deer-hunt-2009.html" />
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        <id>tag:typepad.com,2003:post-6a00d834515ea269e20120a6df0d29970b</id>
        <published>2009-11-26T18:19:44-07:00</published>
        <updated>2009-11-26T18:24:53-07:00</updated>
        <summary>Click on the picture and you will be looking at a very happy 12 year old with his very first whitetail. Congratulations Brett! I'm very proud of you. 
</summary>
        <author>
            <name>Will Marquardt</name>
        </author>
        <category scheme="http://www.sixapart.com/ns/types#category" term="General" />
        <category scheme="http://www.sixapart.com/ns/types#category" term="Hunting" />
        
        <category scheme="http://sixapart.com/ns/types#tag" term="QDM" />
        <category scheme="http://sixapart.com/ns/types#tag" term="whitetail deer" />
        
<content type="xhtml" xml:lang="en-US" xml:base="http://longrunsolutions.typepad.com/long_run_solutions/">
<div xmlns="http://www.w3.org/1999/xhtml"><p>More than any year recently, I was excited this year for the Wisconsin deer hunt. And it did not disappoint.</p>
<p>Over the years this hunt has always been one of the premier hunts on my schedule because it is a time when the men (mostly) get together to spend three or four days of uninterrupted time together. Since I was a very young man I've always looked forward to spending the time with my dad and brother. As the years have passed, my sons have been able to join us on a regular basis. And last year, we added my niece Kate to the hunting party which is very cool.</p>
<p>This year was a big step. We added two more young men to the hunting party in my nephews Brett and Trevor. These two brought our group total to 10 hunters; a larger deer hunting party than I have ever been with. And, it was everything I had thought it would be.</p>
<p>The highlight of the trip and one of my favorite hunting pictures of all time is shown below. size. A very happy 12 year old just after bagging his very first whitetail. Congratulations Brett! I'm very proud of you. </p>
<br />
<p><a href="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e2012875e1261f970c-popup" onclick="window.open( this.href, '_blank', 'width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0' ); return false" style="DISPLAY: inline"><img alt="Best deer pic ever 2009" border="0" class="asset asset-image at-xid-6a00d834515ea269e2012875e1261f970c image-full " src="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e2012875e1261f970c-800wi" title="Best deer pic ever 2009" /></a> </p>
<p>We ended up bagging a total of 2 bucks. My son Blake shot an 8 pointer on Saturday afternoon. We could have taken many more small bucks, but passed them up in hopes that they will grow up a bit for next year. Two QDM bucks had already been taken on our property during the 2009 early bow season.</p>
<p>One other remarkable element of our 2009 deer gun deer hunt was the warm weather. Opening morning it was around 25 degrees and after that it was in the 40s and 50s all weekend. The older I get the more I love warm weather.</p>
<p>Here are a couple more pics from our great trip. Thanks to all of my hunting partners for making this the best trip ever.</p>
<p><a href="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e2012875e11ed5970c-popup" onclick="window.open( this.href, '_blank', 'width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0' ); return false" style="FLOAT: left"><img alt="Brett and david" class="asset asset-image at-xid-6a00d834515ea269e2012875e11ed5970c " src="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e2012875e11ed5970c-120wi" style="MARGIN: 0px 5px 5px 0px" /></a> Brett and David </p><br />
<p><br /><br /><a href="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e2012875e11f5c970c-popup" onclick="window.open( this.href, '_blank', 'width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0' ); return false" style="FLOAT: left"><img alt="IMG_7314" class="asset asset-image at-xid-6a00d834515ea269e2012875e11f5c970c " src="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e2012875e11f5c970c-120wi" style="MARGIN: 0px 5px 5px 0px" /></a> Me and my gang   <br /></p>
<p><a href="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e2012875e11966970c-popup" onclick="window.open(this.href,'_blank','scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false" style="FLOAT: left" /><br /> <br />  <br /> <br />  <br />  </p></div>
</content>


    </entry>
    <entry>
        <title>4th Season Colorado 6 x 6</title>
        <link rel="alternate" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/11/4th-season-colorado-6-x-6.html" />
        <link rel="replies" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/11/4th-season-colorado-6-x-6.html" thr:count="0" />
        <id>tag:typepad.com,2003:post-6a00d834515ea269e2012875b6746b970c</id>
        <published>2009-11-18T21:42:29-07:00</published>
        <updated>2009-11-18T21:42:29-07:00</updated>
        <summary>The other interesting thing about this picture is that I think my son and I saw this exact animal during first season. Based on where I understand he shot the animal, it wasn't far away from where we saw it either.

Congratulations Charles! What a great elk.

</summary>
        <author>
            <name>Will Marquardt</name>
        </author>
        <category scheme="http://www.sixapart.com/ns/types#category" term="General" />
        <category scheme="http://www.sixapart.com/ns/types#category" term="Hunting" />
        
        <category scheme="http://sixapart.com/ns/types#tag" term="bull elk" />
        <category scheme="http://sixapart.com/ns/types#tag" term="elk" />
        
<content type="xhtml" xml:lang="en-US" xml:base="http://longrunsolutions.typepad.com/long_run_solutions/">
<div xmlns="http://www.w3.org/1999/xhtml"><p>Two interesting things about this nice elk below. The first is that I hunted with Charles in 2004 when he was only 12 or 13 years old. I haven't seen him since and when I saw this picture all I could think was wow has he changed. </p>
<p>The other interesting thing about this picture is that I think my son and I saw this exact animal during first season. Based on where I understand he shot the animal, it wasn't far away from where we saw it either.</p>
<p>Congratulations Charles! What a great elk.</p>
<p><a href="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e2012875b6744f970c-popup" onclick="window.open( this.href, '_blank', 'width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0' ); return false" style="DISPLAY: inline"><img alt="Charles elk 2009" border="0" class="asset asset-image at-xid-6a00d834515ea269e2012875b6744f970c image-full " src="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e2012875b6744f970c-800wi" title="Charles elk 2009" /></a> <br /></p></div>
</content>


    </entry>
    <entry>
        <title>Weekly Running Notes 11.14.09</title>
        <link rel="alternate" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/11/weekly-running-notes-111409.html" />
        <link rel="replies" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/11/weekly-running-notes-111409.html" thr:count="0" />
        <id>tag:typepad.com,2003:post-6a00d834515ea269e20128759f0460970c</id>
        <published>2009-11-14T16:07:14-07:00</published>
        <updated>2009-11-14T16:07:14-07:00</updated>
        <summary>I started east of the University of Colorado campus and ran mostly west up a very scenic canyon. It was too good to turn around so I ended up running a total of 10 miles with the last 2 to 3 in the dark. My one word description of this run is GLORIOUS!
</summary>
        <author>
            <name>Will Marquardt</name>
        </author>
        
        <category scheme="http://sixapart.com/ns/types#tag" term="marathons" />
        <category scheme="http://sixapart.com/ns/types#tag" term="running" />
        
<content type="xhtml" xml:lang="en-US" xml:base="http://longrunsolutions.typepad.com/long_run_solutions/">
<div xmlns="http://www.w3.org/1999/xhtml"><p>I'm feeling it. I don't mean everyday or every time out, but generally speaking, it is good. </p>
<p>The only thing I can find to complain about is the front of my ankles have been sore in sort of a funny way. I'm not sure what it is because it doesn't hurt at all when I'm running. It bugs me mostly when I'm sitting at my desk during the day or going to sleep at night. When I put my running shoes on there is no more pain.</p>
<p>This week was hi-lighted by a terrific Thursday run along Boulder Creek in Boulder, CO. I started east of the University of Colorado campus and ran mostly west up a very scenic canyon. It was too good to turn around so I ended up running a total of 10 miles with the last 2 to 3 in the dark. My one word description of this run is GLORIOUS!</p>
<p><strong><span style="text-decoration: underline">Recent Workouts</span></strong></p>
<p>Nov. 9: 6 miles</p>
<p>Nov. 10: 4 miles</p>
<p>Nov. 12: 10 miles (this felt glorious)</p>
<p>Nov. 14: 15 miles (this felt very long)</p>
<p><strong>Weekly Total: 35 miles</strong></p></div>
</content>


    </entry>
    <entry>
        <title>Weekly Running notes 11.7.09 (two weeks)</title>
        <link rel="alternate" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/11/weekly-workouts-110609.html" />
        <link rel="replies" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/11/weekly-workouts-110609.html" thr:count="0" />
        <id>tag:typepad.com,2003:post-6a00d834515ea269e201287586e9ef970c</id>
        <published>2009-11-13T20:54:20-07:00</published>
        <updated>2009-11-13T20:58:08-07:00</updated>
        <summary>Somehow, to my incredible surprise, I was able to clock a 19:59 5K on Saturday October 31st. My goal was to run a sub</summary>
        <author>
            <name>Will Marquardt</name>
        </author>
        <category scheme="http://www.sixapart.com/ns/types#category" term="General" />
        <category scheme="http://www.sixapart.com/ns/types#category" term="Running" />
        <category scheme="http://www.sixapart.com/ns/types#category" term="Weekly Running Notes" />
        
        <category scheme="http://sixapart.com/ns/types#tag" term="marathons" />
        <category scheme="http://sixapart.com/ns/types#tag" term="running" />
        
<content type="xhtml" xml:lang="en-US" xml:base="http://longrunsolutions.typepad.com/long_run_solutions/">
<div xmlns="http://www.w3.org/1999/xhtml"><p>I've been a bit slow in reporting my weekly workout progress. Overall, things have been going very well. I'm building into some good mileage and running some fast miles along the way. Somehow, to my incredible surprise, I was able to clock a 19:59 5K on Saturday October 31st. My goal was to run a sub 20 minute 5K during this training season because that predicts a marathon time of under 3 hours 20 minutes. </p>
<p>The fact that I did it in October amazes me. What a blessing and boost of confidence. In the back of my mind, I was concerned that I wouldn't be able to run this time at all this training season. So, I better set a new goal. I'm shooting for 19:37. That 5K time predicts a 3 hour 15 minute marathon time and God willing and the creeks don't rise I may shoot for that this spring.</p>
<p><span style="text-decoration: underline"><strong>Recent workouts</strong></span></p>
<p>Oct. 26: 5 miles</p>
<p>Oct. 27: 5 miles</p>
<p>Oct. 29: 6.5 miles</p>
<p>Oct. 31: Total 8.5 miles with a 19:59 5K</p>
<p><strong>Weekly Total: 25 miles</strong></p>
<p>Nov. 2: 6 miles</p>
<p>Nov. 3: 5 miles</p>
<p>Nov. 5: 8 miles</p>
<p>Nov 7: Total of 8 miles with 5 Yasso 800s (this was a killer workout)</p>
<p><strong>Weekly Total: 27 miles</strong></p>
<p><br />Next week is going to be my biggest week yet.<br /> </p></div>
</content>


    </entry>
    <entry>
        <title>Minnesota Whitetail 2009</title>
        <link rel="alternate" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/11/minnesota-whitetail-2009.html" />
        <link rel="replies" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/11/minnesota-whitetail-2009.html" thr:count="0" />
        <id>tag:typepad.com,2003:post-6a00d834515ea269e20120a684d37b970b</id>
        <published>2009-11-11T19:46:14-07:00</published>
        <updated>2009-11-11T19:46:14-07:00</updated>
        <summary>My friend Tim spent the last thirty days pursuing whitetail deer at his ranch in southern </summary>
        <author>
            <name>Will Marquardt</name>
        </author>
        <category scheme="http://www.sixapart.com/ns/types#category" term="General" />
        <category scheme="http://www.sixapart.com/ns/types#category" term="Hunting" />
        
        <category scheme="http://sixapart.com/ns/types#tag" term="QDM" />
        <category scheme="http://sixapart.com/ns/types#tag" term="whitetail deer" />
        
<content type="xhtml" xml:lang="en-US" xml:base="http://longrunsolutions.typepad.com/long_run_solutions/">
<div xmlns="http://www.w3.org/1999/xhtml"><p>My friend Tim spent the last thirty days pursuing whitetail deer at his ranch in southern Minnesota. He never was able to connect with the animal he wanted during the bow season, but caught up with this one during the gun season.</p>
<p><a href="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e20120a684c8bb970b-popup" onclick="window.open( this.href, '_blank', 'width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0' ); return false" style="DISPLAY: inline"><img alt="Tim Myers buck 2009" border="0" class="asset asset-image at-xid-6a00d834515ea269e20120a684c8bb970b image-full " src="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e20120a684c8bb970b-800wi" title="Tim Myers buck 2009" /></a> <br /> Congratulations on a quality buck Tim.</p></div>
</content>


    </entry>
    <entry>
        <title>The Williams Buck</title>
        <link rel="alternate" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/11/the-williams-buck.html" />
        <link rel="replies" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/11/the-williams-buck.html" thr:count="1" thr:updated="2009-11-14T17:58:33-07:00" />
        <id>tag:typepad.com,2003:post-6a00d834515ea269e20120a6613a84970b</id>
        <published>2009-11-07T19:26:43-07:00</published>
        <updated>2009-11-07T19:26:43-07:00</updated>
        <summary>I understand there to be a lot of misinformation on the internet including where it was shot in Wisconsin. Check out this Williams Buck link for the real story. Be sure to click on the next button at the top of the page and you will be able to see </summary>
        <author>
            <name>Will Marquardt</name>
        </author>
        <category scheme="http://www.sixapart.com/ns/types#category" term="General" />
        <category scheme="http://www.sixapart.com/ns/types#category" term="Hunting" />
        
        <category scheme="http://sixapart.com/ns/types#tag" term="hunting" />
        <category scheme="http://sixapart.com/ns/types#tag" term="whitetails" />
        <category scheme="http://sixapart.com/ns/types#tag" term="Williams buck" />
        
<content type="xhtml" xml:lang="en-US" xml:base="http://longrunsolutions.typepad.com/long_run_solutions/">
<div xmlns="http://www.w3.org/1999/xhtml"><p>Wow. This dandy was taken by a 15 year old during the October 2009 youth hunt in Wisconsin. I understand there to be a lot of misinformation on the internet including where it was shot in Wisconsin. Check out this <a href="http://http://www.outdoorlife.com/photos/gallery/hunting/2009/11/boys-buck?photo=0">Williams Buck link</a> for the real story. Be sure to click on the next button at the top of the page and you will be able to see all three pictures and read the whole accurate story (at least I believe it to be accurate).</p>
<p>The picture below is of the buck and the youth who shot it. I actually received a picture of a different animal with a person purported to be the boy's father. The message claimed that is was the Williams buck. </p>
<p><a href="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e20128756204ac970c-popup" onclick="window.open( this.href, '_blank', 'width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0' ); return false" style="DISPLAY: inline"><img alt="Williams_Deer_3" border="0" class="asset asset-image at-xid-6a00d834515ea269e20128756204ac970c " src="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e20128756204ac970c-800wi" title="Williams_Deer_3" /></a> <br /> </p></div>
</content>


    </entry>
    <entry>
        <title>Colorado 2nd Season Elk</title>
        <link rel="alternate" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/11/colorado-2nd-season-elk.html" />
        <link rel="replies" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/11/colorado-2nd-season-elk.html" thr:count="0" />
        <id>tag:typepad.com,2003:post-6a00d834515ea269e20120a648a2c4970b</id>
        <published>2009-11-01T18:28:25-07:00</published>
        <updated>2009-11-01T18:28:25-07:00</updated>
        <summary>Eddie, who is on the right, is sitting on his big and heavy 6 x 7. The "little guy" on the left is a 6 x 6 bigger than any elk I've ever shot. Take a look at the photo </summary>
        <author>
            <name>Will Marquardt</name>
        </author>
        <category scheme="http://www.sixapart.com/ns/types#category" term="General" />
        <category scheme="http://www.sixapart.com/ns/types#category" term="Hunting" />
        
        <category scheme="http://sixapart.com/ns/types#tag" term="elk hunting" />
        <category scheme="http://sixapart.com/ns/types#tag" term="hunting" />
        
<content type="xhtml" xml:lang="en-US" xml:base="http://longrunsolutions.typepad.com/long_run_solutions/">
<div xmlns="http://www.w3.org/1999/xhtml"><p>In your dreams you might have a 500 acre ranch just outside of Golden, Colorado. I know I have one in my dreams. And, my neighbor Eddie has one for reals.  </p>
<p>Eddie has a 6x6 that scored 362 on his wall that he shot a few years ago. Generally, they do pretty well. I've posted pictures of his bobcat and mountain lions on this blog in the past. This time he had a banner year even for his crew.</p>
<p><img alt="Eddie and buddy elk 2009" border="0" class="asset asset-image at-xid-6a00d834515ea269e20120a69e1717970c image-full " src="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e20120a69e1717970c-800wi" title="Eddie and buddy elk 2009" /><br />Eddie, who is on the right, is sitting on his big and heavy 6 x 7. The "little guy" on the left is a 6 x 6 bigger than any elk I've ever shot. Take a look at the photo below to see how far apart these two big guys died.</p>
<p><a href="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e20120a6489ebe970b-popup" onclick="window.open( this.href, '_blank', 'width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0' ); return false" style="DISPLAY: inline"><img alt="Eddie elk 2009" border="0" class="asset asset-image at-xid-6a00d834515ea269e20120a6489ebe970b image-full " src="http://longrunsolutions.typepad.com/.a/6a00d834515ea269e20120a6489ebe970b-800wi" title="Eddie elk 2009" /></a> Lest you think this is all about getting lucky, each of these big bulls were killed with a single shot from 400 yards. Eddie saw both of them and his buddy didn't see the second bull. Eddie waited as long as he could for his friend to locate the second bull, but eventually had to shoot. When that bull went down, the second bull stepped out and was taken with a single shot from his hunting partner. </p>
<p>Believe it or not, it gets better. The third guy in their hunting party had shot a nice 6 x 6 four days earlier. As it turned out, the only one who had shot an elk until these two were shot ended up with the smallest of the three. Oh that bad luck.....the smallest 6 x 6. <br /> </p></div>
</content>


    </entry>
    <entry>
        <title>Yasso 800s</title>
        <link rel="alternate" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/10/yasso-800s.html" />
        <link rel="replies" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/10/yasso-800s.html" thr:count="0" />
        <id>tag:typepad.com,2003:post-6a00d834515ea269e20120a6765443970c</id>
        <published>2009-10-25T20:01:49-06:00</published>
        <updated>2009-10-25T20:06:56-06:00</updated>
        <summary>So, if you're wondering, a Yasso 800 is two laps around a standard quarter mile track in a predetermined amount of time with the same amount of time spent doing a recovery jog before the next 800 starts again. The amount of time is based on the marathon </summary>
        <author>
            <name>Will Marquardt</name>
        </author>
        <category scheme="http://www.sixapart.com/ns/types#category" term="General" />
        <category scheme="http://www.sixapart.com/ns/types#category" term="Running" />
        
        <category scheme="http://sixapart.com/ns/types#tag" term="marathon" />
        <category scheme="http://sixapart.com/ns/types#tag" term="running" />
        <category scheme="http://sixapart.com/ns/types#tag" term="Yasso" />
        
<content type="xhtml" xml:lang="en-US" xml:base="http://longrunsolutions.typepad.com/long_run_solutions/">
<div xmlns="http://www.w3.org/1999/xhtml"><p>I mentioned in my last post that I was going to do some Yasso 800s as part of my speed work. Today was the day I ran my first Yasso's.</p>
<p>As part of today's workout I wanted to do some speed work and run a total of 7 or 8 miles. I managed to do three Yasso 800s and a total of 8 miles.</p>
<p>So, if you're wondering, a Yasso 800 is two laps around a standard quarter mile track in a predetermined amount of time with the same amount of time spent doing a recovery jog before the next 800 starts again. The amount of time is based on the marathon goal. So, if you are planning on a 4 hour marathon, you run the 800s in 4 minutes and do a 4 minute recovery jog. If you are planning on a 3 hour 15 minute marathon, you run the 800s in 3 minutes 15 seconds and do a 4 minute recovery jog. Make sense. Just turn your hours and minutes into minutes and seconds and you're all set. Ultimately, the idea is to work up to doing 10 Yasso 800s at your goal and that is supposed to predict your ability to make your marathon time.</p>
<p>Whew, that was a long explanation. Google Yasso if you want to learn more. Anyway, I did three in 3 minutes 15 seconds each with that same time spent in a recovery jog. If you do the math, that is a 6 minute 30 second mile pace. It felt like a good speed workout. What I liked best about it was that it was a faster pace than I ever run except when I run 5k races. It has never made any sense to me that I expect to run better 5k's while never running close to that pace. And if I don't run better 5k's, then my marathon prediction time never gets better......</p>
<p>I guess we will just have to see if these workouts are helpful. To be honest, the research I've done suggests that Yasso 800s are mostly used to predict marathon times and they don't do it all that accurately. Hmmmm. Well, they do allow me to run faster sometimes and that's a good thing. I do sometimes feel the need for speed and these should at least satisfy that urge.</p>
<p>Check out <a href="http://www.bartyasso.com/800s">Bart Yasso's website</a>. He is a beast. Also, you can check out a link to <a href="http://www.bartyasso.com/800s">Yasso 800s.</a> This is also part of his website.</p></div>
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    </entry>
    <entry>
        <title>Back in the Saddle Again</title>
        <link rel="alternate" type="text/html" href="http://longrunsolutions.typepad.com/long_run_solutions/2009/10/back-in-the-saddle-again.html" />
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        <id>tag:typepad.com,2003:post-6a00d834515ea269e20120a66881e1970c</id>
        <published>2009-10-21T20:39:54-06:00</published>
        <updated>2009-10-21T20:39:54-06:00</updated>
        <summary>I'm looking forward to doing a little more variety in my speed work this time. I'm going to keep my mile repeats because they really work. And, I'm also going to run some </summary>
        <author>
            <name>Will Marquardt</name>
        </author>
        <category scheme="http://www.sixapart.com/ns/types#category" term="General" />
        <category scheme="http://www.sixapart.com/ns/types#category" term="Running" />
        
        <category scheme="http://sixapart.com/ns/types#tag" term="marathons" />
        <category scheme="http://sixapart.com/ns/types#tag" term="running" />
        
<content type="xhtml" xml:lang="en-US" xml:base="http://longrunsolutions.typepad.com/long_run_solutions/">
<div xmlns="http://www.w3.org/1999/xhtml"><p>Summer time is just not my running time. There were weeks this summer where my mile count did not reach double digits. I think there was one week where I ran a little over three miles. Huh, three miles. And I call myself a runner.</p>
<p>The good news is that I have been running 13 to 19 miles a week for a while now and this week, drum roll please, I have trotted along for over 25 miles. I actually ran 5 out of the last 7 days. Woo hoooo! I think I can make a good argument that I am back on track.</p>
<p>And, my calendar tells me just in time if I'm going to use a 6 month training program. The Boston Marathon is almost exactly 6 months away. I'm running Boston! I like saying that and writing it.</p>
<p>I'm looking forward to doing a little more variety in my speed work this time. I'm going to keep <a href="http://longrunsolutions.typepad.com/long_run_solutions/2009/03/running-1-mile-repeats.html">my mile repeats</a> because they really work. And, I'm also going to run some 5k races as a gage of my speed. But, I'm also going to do some Yasso 800's and maybe some 400's, too. </p>
<p>Ultimately I'd like to run a 5k under 20 minutes again, but I'm going to need to do some speed work that is geared toward that to be successful. As for a marathon goal, I'm not ready to decide. I've been so focused on qualifying for Boston over the last couple of years, I'm just not sure what I want to shoot for this year. I do know that I don't want to show up for Boston not ready to run well. Rather that means I 'm going to try to run a 3 hour 15 minute marathon or a 3 hour and 50 minute marathon, I don't know.</p>
<p>I guess I'll make that decision over the coming months.</p></div>
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