Run-Down Forums

[taake]

I have run some track sessions:
5*600m 3 min rec 1.44 (spikes)
6*1000m 1,30 min rec 3.25
6*300m 2 min rec 45 sec (spikes)

What should I be able to run in the 800m?

[Dan]

Those workouts don't really mean anything to me as far as performance predictors... They're more along the lines of 1500m workouts.

One thing you can do is a near-all out 600m time trial, aiming for fairly even pace. Add about 34 seconds to that and there's your current 800m level.

Dan
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[taakef]

Ok, I ran 1.27 on 600m some days ago. And I would like to know my 1500m potential. Thank you.
Ran an 4.30 1500 today. Did not feel great, just ok.
I think that my training times are better than my racing times.
I have ran 2.08.50 on 800m this year. Am I overtrained, burned out??
The 600 test was taken 3 days after the 800m,

[Dan]

It sounds like you're doing way too many race and time trial efforts too close together, so yes, you likely are over-trained.

The 600 would predict a 2:01 or so, but that doesn't tell you much about your 1500 potential other than plugging the 800 time into an equivalency calculator.

Dan
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[Indeurr]

Kos'min_I and Kos'min_II*** are used to predict the potential over 800 meters and 1500 meters.
In Kosmin_I, used to predict the potential over 800 meters, you are supposed to run twice for exactly 60 seconds with a 3 minutes recovery period in between. After you run, you measure the total distance covered. The tables and calculators should be at the http://www.brianmac.demon.co.uk/kosmin.htm web site.
My guess, I do not remember the tables, is that running 816 meters total on the Kosmin_I would put you at the potential level of running 800 meters in 2 minutes flat. I believe that the coversion is not linear.
My last Kosmin_I went O.K., if I remebr correctly, I did 640 meters that put me at the potential of running 800 meters in 141 seconds or 2:21 (I am certain that I got as far as 635 meters, and that I had to slow myself down over the first 60--seconds leg of the test. On the first one, I did about 320 meters.)

' ***- stands for a soft sign in Polish and is writen over a letter -- the name Kosmin is Ruthenian (Russian, Ukrainian, or Belarusian) and is writen with a special soft sign after the Cyrilic s. The soft sign in Slavic languages is not the Spanish n with the tilda above it. The Slavic soft sign is like 'alif in the Semitic languages. It is half-a-vowel. Let's look at "ee" sound; the sound is "eee" in American English "yeast" and "eeee" in Dutch Dajksta (check spelling), but in Slavic laguages it is half-the-sound of "ee" that is in writing, when Latin alphabet is used, like in Polish, is attached to a proceeding letter, and makes the letter softer: n to n', s to s', c to c' etc. -- again in Polish the sign is above the letter not next to it / after it.
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http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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[Indeurr]

[Indeurr]

Traditional Kosmin Test:

http://www.brianmac.demon.co.uk/kosmin.htm

Kosmin Test for athletes running 800 m in over 2 minutes:

http://www.friidrott.se/veteran/dokument/dunton/2004/trainin43.html

Next step: creating Kosmin Test for slower athletes for 1500 m.
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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]

Boy, those tests sound almost as tough as just running the races themselves.

Dan
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[Indeurr]

Dan -- you are right! However, they supposed to predict your potential and not you present ability.
800 m is almost as meticulous as 100 m, from the coaches perspective. It is impossible to be a good 100 m or 800 m racer without a coach. Coaches, most especially in dash events, are very picky. It takes near-insane analytical mind to coach a great egomaniac of a dasher (this is main reason why the relay teams made of the fastest 100 m and 200 m sprinters so often fail to win the 4 x 100 m relay competition).
In Wallace’s (if I did not forget his name) Track and Field Coach’s Survival Guide (if I did not forget the title for the manual--book), he emphasizes that in training a 100 m dasher, one must look, amongst other things, for the part of the race where his or her dasher looses the most time: it is nuts: measure time of the start from the blocks, and of each 10 meters after that – preferably tape the athlete, and see what is going on in the slow motion.
My self, I am slow, but I can run much better 60 meters than 100 meters because I do slow down a lot over the next 40 meters, but after that I do remain consistent up to 300 meters.
_________________
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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[Angelo Z]

[Dan]

If the volume is high enough and the rest period short enough, 400's can be a very good predictor of 1500m ability.

Dan
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