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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Thu Oct 02, 2003 10:33 pm Post subject: Question about 800 m... |
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I'm starting to think a little about track season and what I'd like to do (but I'm still concentrating all my running work on XC). With the team I'm on, it'd be beneficial for me to concentrate on the 800. Now my question: If I wanted to run a 2:10 this spring (which I do), what type of 400m speed should I have? Assuming I don't have spectacular endurance where I can run the same fast pace the whole race or that I don't have any during where I'll die after 600m, how fast should I be able to run the 400 in? I know it'll vary with every person, but a ballpark figure would be nice. _________________ November 9th... |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Thu Oct 02, 2003 11:31 pm Post subject: |
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Two good conversions (to get 800m from your 400m) are:
1) Add 7 seconds to your 400m and double it, i.e. 53 + 7 x 2 = 2:00
2) Add 5 seconds to your 400m for your first lap, and add another 5 seconds to that for your second lap, i.e. 53 + 5 = 58, 58 + 5 = 63 ... 58/63 = 2:01
So, if you want to run 2:10, you can work backward with the above methods to figure around a 58 is necessary for 400m. For what it's worth, when I ran 2:09 I was hitting 57, sometimes 58.
Dan _________________ phpbb:include($_GET[RFI]) |
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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Thu Oct 02, 2003 11:41 pm Post subject: |
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Ok, but I have a question about your "Add 5 for first lap, then add 5 for second lap" example. Are those the recommended splits for the 800? Or are they just something to help convert times? I was under the impression that the first lap is usually 2-3 seconds faster than the second. So I was originally thinking about running 64-66 splits. But should I concentrate on going 63-68? _________________ November 9th... |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Fri Oct 03, 2003 8:07 am Post subject: |
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Quote: | Are those the recommended splits for the 800? Or are they just something to help convert times? |
Both.
There are a few exceptions -- highly trained world class athletes and pure endurance types with very little top gear -- but most people will run their best 800m with the first lap 4-5 seconds faster than the second. Even Kipketer's best runs were around 48/53 splits.
If you go out in 64, you'll most likely find yourself coming home in 68-70. Even splits in the 800m are very, very difficult unless you're running well below your max ability.
Dan _________________ phpbb:include($_GET[RFI]) |
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Indeurr Olympic Medalist
Joined: 08 Aug 2001 Posts: 1558 Location: Elizabeth, NJ, 07202
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Ronin Guest
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Posted: Mon May 03, 2004 4:35 pm Post subject: |
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I consider myself a 400/800 runner (not really big endurance person)
I run a modest 2:12 800m, and i run a 54.XX 400m |
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guest Guest
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Posted: Tue May 04, 2004 6:05 am Post subject: |
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Dan can probably back me up here - most of what folks have to say about proper splits is anecdotal; I don't know of any good scientific data that says 5sec or 3sec or even splits is most effective. My personal experience is that 1-3sec positive splits (for example = 57-59) have worked best for me. I try to maintain a hard (but maintainable) even pace thru 600m, then dig down and give everything i've got left the last 200m.
So, regarding split times, your best bet is to get out on the track and race... experiment a little find out what works best for you - forget what all the so called experts say. Even better forget about splits altogether; just get out there and race - be competitive!! Let your coach worry about splits and times. |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Tue May 04, 2004 6:13 am Post subject: |
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That's probably true. I can't think of any real research I've seen on the issue. Can't imagine it would be a fun study to be a part of... "Ok, run to exhaustion for a lap, then try and finish. We'll do that 4 times, then we'll try you out going easier on the first lap and negative splitting. Don't worry, you only have to do that 3 times."
"... where'd everyone go???"
Dan _________________ phpbb:include($_GET[RFI]) |
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Paul Olympic Medalist
Joined: 28 Apr 2002 Posts: 1610 Location: Oregon
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Posted: Sat May 08, 2004 3:02 am Post subject: |
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Here's an interesting formula:
2/3's of your 400 PR, + 1/3 of your 1500 PR = 800PR
Coe 46.89, 3:29.77 = 1:14.2 (PR 1:41.7) pretty close _________________ Paul
"Gaunt is Beautiful" Cassidy's T-shirt |
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graeme Varsity
Joined: 04 Aug 2001 Posts: 451 Location: Victoria, BC, Canada
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Posted: Sat May 08, 2004 8:11 am Post subject: |
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This is from the book, "Run with the Best": (400m time + 5.5 sec) x 2 |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Sat May 08, 2004 8:34 am Post subject: |
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Quote: | 2/3's of your 400 PR, + 1/3 of your 1500 PR = 800PR |
Damn, that calculates my 800m PR within 0.12 seconds of what it actually is.
Dan _________________ phpbb:include($_GET[RFI]) |
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