3200 toughness

How hard are you going out in the first few laps and what is your mile split? I've always find the most success in the 3000/3200 with negative splits. Comfortable first 1k, second 1k you run race pace, 3k you finish hard.

You're right about issues with the 3200 being mainly mental. In many ways, it's the toughest race in high school track. And yes, the third 800 is the toughest part of the race.

kid gloves is also right. Start by focusing on your first 400 to 600. If you've been struggling, there's a good chance you're going out too fast. It's not a middle distance race. Let others take it out and jockey for position. Hold yourself back a little. As you move from the first 800 into the second, begin to gradually move up to where you want to be competitively.

The idea is to leave yourself a little stronger for the third 800, which is the key to the race.

Once you've passed the 1600, this is where the mental challenge is the greatest. You simply can't run this part of the race thinking about how much is left. That's guaranteed failure. As you put it yourself, take a leap of faith. Go for it. It won't all work perfectly the first time, but this approach is the key to success.

Good luck!

A couple of weeks ago, I had a good race (9:45), and my splits were 5:00/4:45. A week later, I ran 9:50, and my splits were more like 4:50/5:00. And my first 400 was 68. I think that's what killed me. I had a really good XC season, but it's amazing how much harder the 3200 is compared to XC. XC, I can go out quick to get into the lead pack, and then settle in. Going out quick in the 3200 is just too fast to recover from.

I can run 4:35 right now, maybe less, but I can't do it for two miles. I think I need to go out around 5 and then see what I can do. I'll try to concentrate more on the third 800. What I learn now will help me in outdoor.

My game plan for the 3200 and now for the 3k is to not think about anything until halfway. When I raced 3200 I would basically zone out the first mile, and with about 1700m to go I would flip a switch and say "time to race." Same for the 3k indoors, I don't think too much until 7 laps remaining.

I am a big fan of the closing hard, it works well for me. I can't kick very hard over 400m, but if I stretch it out to 1000m I can grind.

Just wait until you run a 5k on the track...

Perhaps your 3200 expectations are a little off. If you are running 4:35 for the mile, then your recent 3200 meter times are falling right in line. 4:35 and 9:45 are basically equivalent.

I like what thebiglay said...the 3200 doesn't start until after you've crossed the mile.

Stick with what has been working for you...go out around 4:55 and then try to run negative. Your 68 first lap is just too fast (it's your mile pace).

Thanks to everyone for the advice. Much appreciated.

senior55 wrote:

I usually don't do as well in the 3200 as my training would predict, and I think it's mental. Laps 5/6 (using the outdoor equivalent) is where I have trouble. What's your strategy for running a solid 3200? Is there anything you try to concentrate on as the race goes on? Maybe I need to take the leap of faith and try something different so that I can break through?

Do this workout once or twice: 4 x 1000m at race pace, with 400m jog recovery. Getting through the 3rd and 4th repeats will help you prepare mentally for the race.

There is only one rule to a better 2 mile and that's being better at 400m---mile times.

I notice a marked improvement in recovery when aggressive races come to light esp. The 400m & 800m times are lowered as much as possible.

Have fun raising those anaerobic runs though! Any 400 at 53-54 range is a good start.

All you really need to do is Crank the Diesel.

Hey everyone, I thought I'd come back and tell you what happened. I ran a huge PR, 9:33 ! I hung back in the first mile, around 8th or 9th, started moving up, then took off in the last 400 and finished fifth. I felt great! Now I'm stoked for outdoor season. THANKS FOR THE HELP !!

That's very nice man, was it indoor? Do you remember the splits?

I'm asking because I'll be running 3000m indoor the first time and I'm shooting for a similar time. (8:5x)

Yeah, indoor. I have to get the exact splits from my coach, but I think it was around 4:52/4:40 or close to that. Every time I watch the elite guys run the 3200, the winner almost always runs the second half faster than the first.

How was your first 400 of your 4:52?

First 400 was around 72. There were some really good runners in this race, so I had no plans to go out with them. I was aiming for a top-six finish. The winner broke 9:20.

Nice work, keep improving and you'll surprise yourself

Good race. All credit really needs to go to the poster who suggested that you just needed to Crank the Diesel. Occasionally a nugget of pure racing wisdom slips through the cracks of the Letsrun cesspool.

Great job. Mileage matters BUT speed is king.

Psychological thirds-

1 mile is the first third-stay in position, save energy

Next 880 is the second third-move up, collect scalps-keep your head clear

Last 880 is the race. Drop the hammer

The pace will take care of itself

This same philosophy works all the way up to marathons. 13.1, up to mile 20, and the last 10K is the race.