Oh Bart, So Now I Get the 800s Thing and I Made My Own Chai Pod


Oh…. so now I get it. Yeah, the whole 800s thing.

Maybe I’m slow. But, it wasn’t until I read this article

Yasso 800’s


(that explains the Yasso 800’s) that I figured out that you run the repeats at the pace that is your goal marathon finish time.

Did everyone else know that and I’m just out of it?

I guess that makes it easy to figure out though. Goodness knows I’m all about less thinking when it comes to a training plan. I just want to know what to do and not have to calculate it all, etc. on my own.


Luckily, the Runner’s World Challenge has it all figured out for me.

Speaking of, I just got smart and logged into my training plan from my phone so I don’t have to go to my laptop all the time to record my workouts and check what I have to do for the week. Only took me 10 weeks to figure that one out. Seriously Kristin.

Here’s what my workout was today.


Yeah, I wasn’t too excited about it. Last week my 4 Yasso 800’s pretty much kicked my bootie, so I was a bit worried.

Well, luckily the actual repeats go by pretty quickly. Unfortunately so do the recoveries in between. Ha.

Anyway, I repeated more than once on my head that I will not let myself down or the Man above who pretty much has made it a miracle that I can run without much pain. Obviously there’s a reason for it, but heck I better work hard while I can.

So I did. Darn treadmill turned off at an hour again so had to restart.

Didn’t get the full 9 miles in, but close enough with 8.5.


My coach told me that was okay.


Yeah, that’s right, I took my coach Bart Yasso with me. After Friday’s run I realized I do much better when being pushed by a coach, so I figured I better make sure to have one along to keep me accountable for my tough workouts. I can’t afford Jason, so #FlatBart it is.

Meet my coach #FlatBart.


Ha ha.

He worked me today, that’s for sure.


Yep, I got a little sweat on him. He’s lucky that’s all that happened.


Hey, you know who I think he’ll really get along with?


They’ve both gotten a little beaten up lately. Oops.


Just in case you want your own Flat Bart, here’s the link for the printable.

And, just in case you want your own Flat Kitty, here you go. He’s pretty motivating too and he loves to shop.

head band white

Ha ha.


Really quick, ever since I got to try out those awesome chia pods, I’ve been wanting to make my own version of them.

So I did.

The vanilla flavor is my favorite so I made a little unsweetened variation on my own.


Obviously it’s been put on sweetener free roasted kabocha.


I know it doesn’t look that great, but to be honest the chia pods don’t either. It’s not about looks. It’s about getting the benefits of chia and mixing it with coconut and vanilla.


Here’s what went in my homemade version of a STUFT chia pod.


1 tablespoon chia (7 grams)

1 tablespoon shredded coconut (5 grams)

splash vanilla or almond extract

cinnamon to taste

nutmeg to taste (optional)

1/4 cup unsweetened vanilla almond milk (or milk of choice)


Mix together in small microwavable cup. Microwave for about 30 seconds. Stir again and chill for at least 30 minutes until it the consistency gets thick.


Yep. Easy peasy. It’s just sweet enough without any added sweetener, but I’ve also added applesauce and coconut oil to make it a little sweeter. You may need to adjust amount of milk though if you add other liquid.


Have a great night!


What’s for dinner? I have no idea what I’m going to make, but we might try to hit up the Farmer’s Market for a little inspiration.

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  1. 1

    I did 6 of them a couple weeks ago and even though I SHOULD do them again I’m so scared. They really kick your butt!! haha Great job!!!

  2. 2
    Laura says:

    Hah. Where did you get a flat bart?? I want one!! :-) Gotta love the Yasso 800′s….and that is a great article! Luckily I had read that article before I first did a Yasso workout.
    Hope you get inspired at the Farmer’s market. We did taco tuesday!

  3. 3
    Kathy says:

    CHIA pod who knew? I will have to give that a try!

  4. 4
    bethp262 says:

    I love that you printed out the FlatBart and had him at your workout! :) That’s awesome!!
    I had a pretty standard dinner: roasted chicken, acorn squash and green beans.

  5. 5
    elizabeth says:

    Your chia pod sounds good, did you also make a chai pod? ;) From the title, I thought you were making tea.
    I like overnight oats, with chia, oats, almond milk and stevia.
    How much is it, to hire a running coach?

    • 5.1
      STUFT Mama says:

      It’s pretty pricey to hire a personal coach. The Runner’s World Challenge is a online training plan that is AMAZING though. It’s like having a personal coach with everything you get. I love it!

  6. 6

    OMFG your coach is HYSTERICAL!!!! I love him! I need to make me one!

  7. 7
    Michelle Kim says:

    That’s so great that you made your own version of the chia pods! And you best believe I’m going to get in on that soon :)

  8. 8

    Oh flat Kitty… too cute.

  9. 9
    Janice says:

    That flat Bart is great!! Now flat kitty has a friend!! Your running inspires me. Way to go!!

  10. 10

    And these are the moments I am thankful I don’t share an office. Poor sweaty flat Bart. I think he & Flat Kitty are going to need to come out to play with me sometime soon. Hilarious!

  11. 11

    You’re such an inspiration – I did 6 Yasso 800s today (mine were slower at 3:30s!) and they were HARD!!!! I haven’t tried a “real” chia pod but I will be trying your STUFT version!

  12. 12

    YOU ARE HILARIOUS with flat kitty & Bart! You are hard core too! :)

  13. 13
    Beth says:

    Did you use the whole chia seed or the ground chia for your pods? Thanks for the recipe!


  1. [...] days it will and when it does I’ll throw a party afterwards. Maybe it was because I didn’t have my coach with me [...]

  2. [...] only done Yasso 800s twice. The last time I had to do 6 and it was tough. I took my coach with me to the gym. Ha [...]

  3. [...] was missing my man Bart, so thought I’d throw a couple Yasso 800s in the mix [...]

  4. [...] I ran 6 miles again and my coach Bart Yasso decided to show up and make me do a few Yasso 800s since I haven’t done any speed work for over a month [...]

  5. [...] for hooking me up with a few more of these) complete with unsweetened dark chocolate sauce, STUFT chia pod, coconut butter, cinnamon and peanut free [...]

  6. [...] threw a couple Yasso 800s in there for kicks, but stepped off the treadmill quite a few times to get a sip of water. [...]

  7. [...] baked chocolate chip cookie dough bar with a baked purple sweet potato, STUFT chia pod, NuttZo and some homemade almond milk protein ice [...]

  8. [...] to a roasted kabocha boat today complete with unsweetened dark chocolate sauce, coconut butter, STUFT chia pod and peanut free [...]

  9. [...] It’s good on it’s own, topped with honey (if you’re not doing a sugar detox) or nut butter of choice (my favorite is Peanut free NuttZo) or even a STUFT chia pod. [...]

  10. [...] When I worked with Coach Jason, he had mile repeats in my plan, the Runner’s World Challenge had Yasso 800s and a different plan that Coach Kastor sent the blogger group as part of our training for the ASICS [...]

  11. [...] hadn’t planned on doing those two Yasso 800s at the end, but I felt a little pressure when I found my Flat Bart by the TV [...]

  12. [...] went by relatively quickly. I toyed with the idea of throwing in some Yasso 800s in there, but decided to just keep my Flat Bart close by [...]

  13. [...] is never the same. Some are mile repeats, some are AT pace for a certain amount of time, some are Yasso 800s, etc. I really am curious to know what is the best and if you’re only adding one into your weekly [...]

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