i just split about 25 seconds ~53 and 79 and ran 2:11.8. This was with 3 feet of net vertical gain on a road.
If i paced properly and was on a track is that closer to sub 2? lol
for reference i am in about 4:54 mile shape rn
i just split about 25 seconds ~53 and 79 and ran 2:11.8. This was with 3 feet of net vertical gain on a road.
If i paced properly and was on a track is that closer to sub 2? lol
for reference i am in about 4:54 mile shape rn
Run the same thing, but backwards. You will be less disappointed with your time as it will probably be closer to a real race time.
Find out the GRADE of the hill for reference. Use this:
onthegomap .com
for your course.
Find your 800 and then click show elevation profile. It will tell you the average grade. If you positive split 25 seconds then you went out too fast. Try to go out in sub 70 for first lap next time, then balls out for the 2nd lap.
Be sure to update for us!-EGF :)
wannabe8boi wrote:
i just split about 25 seconds ~53 and 79 and ran 2:11.8. This was with 3 feet of net vertical gain on a road.
If i paced properly and was on a track is that closer to sub 2? lol
for reference i am in about 4:54 mile shape rn
that's such a terrible bomb that it is impossible to know what you could run with better pacing. almost definitely under 2:05, but beyond that, who knows. some of my worst were 59/73 when i was in about 2:05 shape, 53/63 when i was in 1:55 shape, and 51/64 when i was in 1:51 shape. most of the damage was done in the last 120m on each of those.
also, assuming you can run at least 51 for the 400, if you can also run 4:54 for a mile, you should probably be able to go under 2min for 800, or at least very close.
However you measured this is wrong. There is zero chance you ran these splits. Do it on a track.
As a joke "time trial" of just trying to go out as hard as possible, I once ran 51.0/77.5 for a 2:08. My PRs at the time were 50.3 and 1:54.6. You can probably extrapolate your own expectations from there.
I don't know why you decided to go out so fast because the one time I did the above it was one of the most, if not the most, miserable running experiences of my life.
haha, for sure. yeah it was miserable but it was less of a conscious decision since i was going off GPS lap distance (hence probably radically inaccurate). My only strategy was run sub 60 for the first quarter, but my pace judgement was way off probably because i only do really fast (like true sprint) strides and not so many race pace efforts these days.
thanks for the input all!
It's pretty normal to positive split in the 800m, but you should aim for no more than a 5 second positive split, and 1-3 seconds is better. Most people run their fastest times using that approach.
You need to try again on a track to get more reliable data. Sub 2? I don't know about that but if your distance was accurate 2:05 should be possible with ideal pacing.
hey ppl,
just thought I would update you.
i went to the track this time like you suggested and ran almost perfectly even splits (61.x, 61.x) for a time of 2:02.8 which was a PR by 3.1 seconds.
I guess we can close this thread now lol.
C O N G R A T U L A T I O N S !
Well once you are in about sub 55/54 shape you are in the area to start taking stabs at sub 2. My coach always tells me that every second ran too fast in the first lap costs 2-3 in the second lap. Going off this philosophy, you should be able to break two if you go out in 58-59
wannabe8boi wrote:
hey ppl,
just thought I would update you.
i went to the track this time like you suggested and ran almost perfectly even splits (61.x, 61.x) for a time of 2:02.8 which was a PR by 3.1 seconds.
I guess we can close this thread now lol.
How fast can you run 400?
Even splits only work for the absolute slowest twitch guys in the 800. Since you seem like a low 50s guy running 4:54, you will run your best 800 with a positive split of 2-4 seconds.
Try opening in a paced 57.xx.
58/62 or 59/61 will give you the best chance at 2:00