What did he do in the two weeks leading up to the race? Do you know Deer Park, or are you basing that off one workout you saw on flotrack? I live on the other side of the world and the info is pretty easy to find.
2x800 (2min rec) @2:10/2:04 2x600 @1:31/1:28 2x150m changing gears a week out from his heat doesn't look like someone focusing on just speed work. Or 2.5 mile tempo @5:10 pace 10 days out either.
Maybe, just maybe he had an off day and got his tactics wrong.
Thank you, JRinaldi.
You have confirmed for me that Loxsom is the worst trained 800m athlete ever. While he is running non-specific race pace workouts (per Canova), he is running 2:10/2:04 for 800 meters.
Meanwhile, David Rudisha is running 3 x 300m in 33 sec with 3 min recoveries.
Thank you.
Well, at least he made it. Better luck next time.
I do wonder, though, how a 24yo 800m runner ever gets into a position where he needs to work on his endurance/stamina. What did he do in the two (ten) years before the race?
So, he does some standard 4/8 sort of workout. And he did 13:56 of running at 3:14/km pace. Big deal. More than likely, he hasn't built enough base over the years to actually benefit properly from such workouts. This is his approach:
"A typical easy day for Loxsom consists of a 60-minute run on soft surfaces, usually at 6:50-7:15 per mile pace—or even slower if he’s feeling a little rough around the edges.
I don’t get baited into fast runs too often,” Loxsom admits, “but if I’m feeling especially tired, I’ll often opt to run with the women’s team on easy days.
Mackey says he’ll also have Loxsom do “something fast”—but not a full workout—three times a week in addition to his easy runs so he’s never too far removed from the high-speed demands of world class middle-distance running.
He also pays works on his running form multiple times a week, regularly doing a series of drills and short sprints on the track in addition to his more traditional speed workouts.
“If it the goal for Cas is to recover, he recovers,” Mackey says. “If the goal is to run all out until he pukes, he’s done that too.”
Cas, you need to get 'baited into' doing some proper endurance work. A teenager who's paid attention to aerobic development could smoke you on a bread-and-butter run. You don't have the benefit of getting your 'base' from micro-dosing EPO like the Tukas, Kitums, and Amoses of this world. And get a new coach-someone who understands that the 800m is still over 60% aerobic.
Note that Kyle Langford, the 19yo prodigy highlighted on the front page, also 'bombed'. Same problem-great speed, no endurance. One trip to Kenya isn't going to fix that.
Alex Rowe-same problem. Snell still faster on grass a million years ago. Jeff Risely has more chance of breaking the Oceania record. He qualified, BTW.
Rudisha's workout wasn't off 3min rec.
Those workouts didn't seem to hurt Symmonds when he came 2nd at the last WC? If you've got a book with the perfect way to train for the 800m that suits every athlete, can I please borrow it, as I've never been able to find one!
Training aside, nothing replaces being race fit. I think the gap between USA's and WC was his main downfall.
Danny Mackey wasn't coaching Symmonds when he finished second at World Champs
I have an original copy of Dellinger's Oregon System, https://www.youtube.com/watch?v=_ErQfGWlXH0 which I have used to produce sub-1:50 guys without the type of talent that Cas Loxsom has, but I cannot let you borrow it. Perhaps I could scan and post the 800m training section? It works wonderfully for M/W at the NCAA DI level and for Masters athletes. I have been able to advance it with workouts posted from Canova as well, as he has introduced some great workouts and advanced training, but the original Oregon System is my bread and butter.