The video said he ran 35sec for the 300. How believable is that?
The video said he ran 35sec for the 300. How believable is that?
Very believable. If he has 48-second wheels, you figure he runs that 48 with splits 23.0/25.0 or 23.5/24.5. Both ways he'll come through 300 in sub-36.
justobserving wrote:
The video said he ran 35sec for the 300. How believable is that?
For a 1:47 800 man a 35.POINT with a running start seems very ordinary.
I used to train with a 1:49 guy. He knocked out a 35 300m in training a few times. Very doable.
He was wearing flats on a blacktop track.
watch the video of the 1:47...then you'll understand. From the 500-600m mark he split 11 high for the 100m span. If he can run that pace in the middle of an 800 race he can do it for a 300.
He's run 48 in the 400 and we've all seen that monster 800.
Take 49.0 for a 400 even - 24.5*2, which means he would come through 300m in 36.75 if he split it evenly. Add in a running start (makes a huge difference in sprints) AND only 300m instead of 400m, you can see that 35's aren't that hard to believe. The last 100 is that part you can't recover as quick from. It's where that wall is. We see athletes doing 500, 600m at 800 race pace - this is that, just shorter.
I ran 37.0 on the fly when I was only a 51/1:57 guy, so it is very believable to me that he could run 35.?
Goldman wrote:
He's run 48 in the 400 . . .
Has he? On a relay? I think his best from the blocks is 49.09.
That workout was great, and I'm sure he'll be able to run a 49 second 400m this Saturday.
backkick wrote:
Goldman wrote:He's run 48 in the 400 . . .
Has he? On a relay? I think his best from the blocks is 49.09.
How many times has he run an open 400 though?
He can probably run 48. for 400m. I would rather have seen a workout that translates to a mile race though. He could run 3:59 or 4:15 and I wouldn't be surprised either way. Saarel's workout of 400/800/400 at altitude and relatively short rest indicates a very good mile more than some all out sprints.
This was just a sharpening workout I assume
Right..he must not know all out sprints have a place in a proper training program?
He didn't have a running start..it was standing.
Did he look relaxed?
All out sprints are necessary at this point in the game when your trying to peak for a sub 4 minute mile race. If you really study this guy HE KNOWS how to run like a sprinter. He's very efficient and he has good cadence when he covers ground.
You don't always train at mile pace. To be the best out there it's also necessary to train faster than your race pace. He's basically putting in good quality speed work. I mean look when he ran 1:47.79. He went 26, 27 AND THEN HE CHANGED GEARS and split a 25 his third 200 to run 1:18 at the 600. His coach DEFINATLEY knows what he's doing.
justobserving wrote:
He was wearing flats on a blacktop track.
Little Girl sprinters run those times in Jamaica in heels.
Try ALOT harder.
A better workout this late for an 800/1500 guy would be 600-800m steady state mile pace + 15 seconds followed by 5x150 medium rest a second.5 under 800 race pace or about 17.5-18. The time trial sprint is overkill, he's not going to be running at 35/48 pace at any point in his race. Time trials are better earlier in the season at the beginning of speed work.
Now, if he's a 400/800 guy thats different, this would be a good workout.
A single 35 followed by speed taps more of lactic/glycolitic power rather than capacity, something more useful in 400m/400h specialists. If he's looking for power, just do the 150s or 100's with more reps or or 100/200's with less which targets special lactic speed capacity essential in 800m racing, and useful as speedwork/kickpractice for 1500m.
1500/800m guys need capacity in their speed work, especially if their PR is 48 and based on his 3200/mile.
A 37.5 would be a better pace for this workout rather than 35 IMO. He's still a teenager afterall.
The race is only a few days out. No workout is really going to help him out. These types of short workouts sort of rev the system and get it primed . Plus its been a long year. He's probably better off not doing killer speed endurance work
Former 800 guy wrote:
A better workout this late for an 800/1500 guy would be 600-800m steady state mile pace + 15 seconds followed by 5x150 medium rest a second.5 under 800 race pace or about 17.5-18. The time trial sprint is overkill, he's not going to be running at 35/48 pace at any point in his race. Time trials are better earlier in the season at the beginning of speed work.
Now, if he's a 400/800 guy thats different, this would be a good workout.
A single 35 followed by speed taps more of lactic/glycolitic power rather than capacity, something more useful in 400m/400h specialists. If he's looking for power, just do the 150s or 100's with more reps or or 100/200's with less which targets special lactic speed capacity essential in 800m racing, and useful as speedwork/kickpractice for 1500m.
1500/800m guys need capacity in their speed work, especially if their PR is 48 and based on his 3200/mile.
A 37.5 would be a better pace for this workout rather than 35 IMO. He's still a teenager afterall.
Longer work like your recommended mile pace/sprinting cruise workout is too much hardcore training. There's really nothing he can do this late in the season that will hone in on his tank. Right now it's just sharpening. I do agree that this workout may have been a bit hard, but the difference should be insignificant.