Do I have a shot at sub 4:40

cramister wrote:

he's a junior in high school, not in junior high and I doubt his name is "big bossman the 1"

Its official I suck at pacing. Ran a 4X1600 today, and I was the last runner. I did awful, and I went out in 63 which is the fastest I ever went out. I finished the race in 4:49. I got real angry though, and I ran a good 800 after that. I went out in 58 and came back in 64 for a 2:03.1. I don't get how I am taking off time in the 800, but my mile is regressing any tips?

Also, should I consider changing my primary focus to the 800 instead of the mile?

if you can find a treadmill that goes under 5;00 pace. or have a friend who can pace you very evenly. try some games with much more even pacing. and compare the feeling. and get some courage..... also do some more practice races where you go out slow for2 1/2 to 3 laps. then just hit the target pace for the finish. so you know you can finish... also do a few more 1000 - 1200 at goal pace and when it feels like you can finish, wait a couple weeks, and finish.

4x1600 is tough to get right because of the adrenaline and how it spreads out

The 4x800 is easier because going out hard is useful in the 800

You’re getting better in the 800 so your 1600 has to improve eventually

Keep at it brother

cramister wrote:

4x1600 is tough to get right because of the adrenaline and how it spreads out

The 4x800 is easier because going out hard is useful in the 800

You’re getting better in the 800 so your 1600 has to improve eventually

Keep at it brother

Yeah, anchoring the 4x1600 is very hard especially if you have no sense of pace which seems to be your case. Chasing runners, 20, 30, 40+ meters ahead of you takes patience as well. But you're getting tougher and better. I'm impressed with your 800 and as the previous poster stated you're going to breakthrough. Is there anyone with a good sense of pace you can run with in the 1600? A teammate or a competitor?

CopperRunner wrote:

Go for something along the lines of this, it’ll help you.

1:10

1:10

1:10

1:0X

Generally, in a high school race against peer-level competition, you want to be DFL or near enough for the first 200 of an 800 or the first 400 of a 1600. Keep running 70s, and keep that 65 in your back pocket for the final lap. Aside from the physiological benefits, you'll find your confidence going up as you're doing the passing instead of getting passed. With a 2:03 SB, a quick fix in pacing could have you sub-4:40 in your next race.

coach wrote:

[quote]cramister wrote:

4x1600 is tough to get right because of the adrenaline and how it spreads out

The 4x800 is easier because going out hard is useful in the 800

You’re getting better in the 800 so your 1600 has to improve eventually

Keep at it brother

Yeah, anchoring the 4x1600 is very hard especially if you have no sense of pace which seems to be your case. Chasing runners, 20, 30, 40+ meters ahead of you takes patience as well. But you're getting tougher and better. I'm impressed with your 800 and as the previous poster stated you're going to breakthrough. Is there anyone with a good sense of pace you can run with in the 1600? A teammate or a competitor?[/

I actually do have a teammate that is great at pacing for the mile. He ran 4;41 that same race going out in 1:11. I also have a race coming up where there should be a lot of runners mid 4:30's. The problem with this race was when I got the baton there was a gap between me and 3rd, and I tried to make it up right away, so I would have someone to run with, but the guy in front of me ran a 64, so it didn't really help.

Welp boys today I did it. I ran 4:38 and my first lap was a 68. I am a little disappointed because I was leading the whole race and got past the last 100 meters, but I am still content with the time. It's a good thing next meet I will be put into a race with a lot of low 4:30 guys, so I won't have to lead. In the 800 today I ran really poor. I started in lane 1 and got cut off, I regained the lead but was also passed at the last 100 meters. Ended up running a 2:06 off of 62, 63. I know I am faster than that which is why I am running the 800 only in my next meet on Monday. Other than that I ran a crappy two mile at 11:11 and got a pr in the 400 at the end in 55.4.

yeaaaaaaaaaaaaaaah..... good job on getting your mile. and if the guy who passed you at the finish pr'd you should get credit for giving it to him too. thanks for telling your story. cheers

a aa aaa wrote:

yeaaaaaaaaaaaaaaah..... good job on getting your mile. and if the guy who passed you at the finish pr'd you should get credit for giving it to him too. thanks for telling your story. cheers

Hey thanks man. I guess it was all down to pacing. Hopefully I pr again on my race Friday!

Looking forward to hearing about your next successful race this Friday!

Great stuff, knew you had it in you.

800 maybe try for 60-61 and run 2:04-2:05

Hey man so I’m a sophomore and I’ve ran a 4:48 but I wanna break 4:40 any advice for me because I know I’m in shape I just need to go out and do it.

Did not go well last week. I ran terrible and felt sluggish. The final time was a 4:42. Yesterday's race went well, I ran 4:35.8, but I think I could have kicked harder. The last lap seems to be my biggest problem. I'm kind of sad that it was my last race because I really wanted to run low 4:30s, but I have one more shot at running a fast 800 next week because I have a final 4x800. Anyways, I was wondering if it is possible to run 4:20 next year. I am willing to run as much as possible and buy whatever shoes I need to do so.