Bart Yasso, step aside: I have invented a new speed workout.
Bart invented the Yasso 800, in which a runner does a series of 800 meter track repeats which miraculously predict their marathon finishing time. Nice.
But the workout I've invented is much tougher: Badass 800s.
Yesterday (the day which running history will note as the dawn of this new test of mettle), I drove to a nearby park and did a short warmup. Then, I went to the top of a long hill, set Paula Garmin, and had at it.
A Badass 800 consists of running down that steep hill, around a pond (the icy patches are optional to the workout), then finishing by running up that same steep hill, a total of 800 meters.
Badass 800s help a runner build fast twitch muscles, practice running downhill without killing your quads or falling flat on your face, navigate an undulating path that's far from track-flat, then handle a steep uphill when you're fatigued.
In short, they make you totally badass.
Yesterday, I did 4 Badass 800 repeats and went home feeling pretty much invincible. As I look ahead to the 2010 racing season, I am going to conquer every hill that I see.