8baller wrote:
Before last week, all my 800 PRs were done with pretty big positive splits. 59/64 in April, and 58/64 at the beginning of May. Then at our region meet, the race went our pretty slow. Opened in 61, and then I closed in about 60 for a 2:01.5. Then at state I didn't really try too go out too aggressive and ran 61.4/58.8 for a 2:00.2 I've heard for a long time that to run your fastest in the 800 is a positive, or at least even split. Now I can't decided weather I could have run sub-2 at state or i am an exception to that rule, are there exceptions?
I would never advise you to do something different from what just recently worked for you, but long term, at the very least you will have to learn to run even splits. Chances are, you are strength based 800m runner and 58 isn't too far off your 400m PR, in which case, going out in 60 makes sense. But, 'No' successful 800 runner negative split their races and there really is no such thing as a kick in the 800 if you are running it all out. Even the world class athletes that appear to negative split their races, they simply aren't slowing down as much as the other athletes at the end, but their last 200 is rarely as fast as their first one. Some of the same principles of the 400m apply to 800 in that the 1st half of the race is easier and faster for the simple fact that you start the race having not expended any energy, while you are running the entire 2nd half of the race fatigued. If your goal is to win, you only have 800 meters to race, if you fall too far back, there simply isn't much distance remaining to make up a gap. - You have to get out fast.
I ran and coached the 800 for many years and I have seem athletes go from 2 flat to 1:55 in one season from not much special training other than just learning how to run the 800. Assuming you are a distance type, you probably have a weak core and arms/upper body, start doing situps and push up. There is a point in an 800 were you will be in a lot of pain, accept it and learn how to manage it. When your legs are shot, most likely you don't know what to do at that point. You have to learn to lift you knees, pump your arms, keep your form and power your way to the finish line. Kids who race the 400m know this sensation and over time learn how to fight through the lactic build up. When you do your sprint interval training, don't just focus on the volume and time, but practice finishing strong in everyone one of them no matter how much your muscles burn. Also, learn how to sprint, your body posture and biomechs need to be more refined for an 800 versus a distance race. Start doing exercises that specifically engage sprints muscles like lunges, squats, toe raises, etc., and run stadium stairs, hill repeats and high knee lift drills. Obviously, everything I've said helps no matter what distance you run, but the main point I am trying to get across is to become more like a sprinter.
My story: I ran 2:02 to 2 flat for a year and a half in H.S. I could run 2:01 on a dirt track and a couple days latter run the same time on an artificial track. I could run it in the rain, the wind, doubling, tripling, I could finish 1st or last, at dual meets, invitationals, no matter what, I could not break 2. I ran one 2:00 at a tri meet and I split 2:0x several times on a 4x8s. I was very consistent. One of my high school's best 800m runners was also 400m runner and we had one of the nation's best 4x4s. Our coach was not going to allow this 400m runner to run on the Penn Relays 4x8 unless everyone on our 4x8 could run sub-2 and I was the only one on that relay who could not run sub-2. One week before the Penn Relays we ran at an invitational meet, this was my last chance to run sub-2 in order for our relay to run at the Penn Relays. Before the race I got two pieces of advice, my coach said run the first 600 all out and put the last 200 in God's hand. My teammate and best friend said go straight to the lead, make everyone chase you and when you come off the final turn pump your arm and run like you are practicing high knee lifts. I ran 1:57.7 in that race. My first 400 was 54, only 2 seconds slower than 400m PR. I never heard the split, which was probably a good thing because it was 5 seconds faster than I had ever gotten out. I was practically crawling the last couple of meters, I could barely stand after the race, but I felt like I had hit the lottery because mainly because it was the first time I had won a H.S. individual race and set a massive PR. The following week I split 1:56.7 in the Penn Relays prelim race and split 1:56.2 in the Championship of America. Our 4x8 finished 4th in the COA even with a dropped baton. Long story short, for me it was just a matter of understanding how to run the 800m. Sounds simple, but you really do need to get out beyond your comfort level and fight through 800 specific type pain.