Running my first 800 of the season tomorrow. I think I can be pretty close to 2 flat but I'm not sure how I want to set my race up. I'm thinking of opening in a 58(I have high 54 speed) and I think I can hold a decent enough pace to end in a 62. My 1600 pr is 4:28 from this year but my coach thinks I'm in 4:23-4 shape with competition. Is this a realistic goal of hitting 2 and is 58 a good opening lap?
400 PR + 4 seconds is a pretty serious opening lap, but from your 1600 times, your endurance seems pretty good. I'd maybe suggest 59, fast cruise the next 200 in 31 and try to bring it home. It's a safer option, but you might not want to play it safe.
How upset would you be if you went a 58 and blew up to 2.06?
I think you have sub 2 easily no matter how you run it with a 4:23 1600 and a 54 400
Is your 400m a relay split?
I say you've got a good plan. I only run 4:36 mile and run sub 2:00 . 400 pr is 53. But that was in th 8th grade..(the 400 not the mile or 800) anyways . I actually even split last week with 60,60 . But it's because I got tripped up in the first 200m original plan was to go 58-60/61 . I'd say to go out in 28-29 first 200, then never ease up. If you ever feel comfortable your slowing down. Always be burning. And kick for your life with 300m left.
Litlitlit wrote:
I say you've got a good plan. I only run 4:36 mile and run sub 2:00 . 400 pr is 53. But that was in th 8th grade..(the 400 not the mile or 800) anyways . I actually even split last week with 60,60 . But it's because I got tripped up in the first 200m original plan was to go 58-60/61 . I'd say to go out in 28-29 first 200, then never ease up. If you ever feel comfortable your slowing down. Always be burning. And kick for your life with 300m left.
Not the best advice^
Get out the first 50m
Cut the tangent to the pole. Keep pace but stay relaxed. Since this is your first, let other people lead the first lap. If you go with the leaders in the first 300 you will probably blow up. Do not pass people on the curve. That wastes energy and makes you run a longer distance. Keep your focus between 400-600m. Try to move up on the backstretch. At the 600m mark you should start winding up your kick and hit top gear coming onto the straight. Your superior endurance will allow you to reel in people down the straight away. YouTube Dave Wottle 1972 Olympics. Classic way to run an 800m for an endurance type of middle distance runner.
"Keep pace but stay relaxed" should read, "keep momentum from the first 50m but stay relaxed." Do not take the lead the first 200-400m. In most high school races the 800 tactics are foolhardy. Visualize your race plan tonight. If you execute tactics correctly your time will be solid. Best of luck!
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