Race a guy who runs 47 but could also run a light 4:50 mile vs a kid who runs a 4:25 ish mile but only runs 54 and see who wins.
CA State 800M champ gapped everyone the third 200 because he had the most 400 speed in the field, and later won
Ever heard of Will Sumner? Emmanuel Korir? Donovan Brazier? Devin Dixon?
Even Sebastian Coe would split 45 in the relay.
400 speed is the key to success.
Gapping everyone in the 3rd 200 has nothing to do with 400 speed. I guess all 400 runners would be a good 800 runner by your logic.
How does it not? That 3rd 200 is pure speed endurance.
And yes, I do believe any elite 400 runner could be a raw 800 runner if they adjusted their training for it. Maybe not pure speed guys like Michael Norman, but look at people like Will Sumner. Was a 200/400 athlete in HS where he ran 45.7 before graduating. Hardly trained for the 800 that year, but still managed 1:46.
The following season which was his first year at UGA, he ran 1:44 and was NCAA champ as we all know.
When posting on this board, PLEASE try to bring some kind of intelligence and common sense when doing so. Also, it helps if YOU bring some sort of experience and or actual personal proof supporting your perspective.
I'll try to help you out:
(1) Stretching before a race (Define stretching. Easy and or light stretching after a warm up jog is highly recommended to facilitate blood flow throughout the muscles which in turn preps the working muscles for an excessive workload which includes racing or intense training session). (2) No pain no gain (The actual activity of "running hard" is uncomfortable and or "painful". In order for the body to adapt to this discomfort it must be exposed to it in various doses so as to acclimate to it. In the end, competitive running is and will always be "painful", the secret is to manage the "pain" and or "discomfort". You can't avoid it. (3) The higher the mileage the better the performance (This is the only point that is TRUE, higher mileage does NOT guarantee better performance. Rather, it is a combination of mileage and quality workouts that promote better performance. What defines "higher mileage"? Each runner is different, and mileage correlating with body type, genetic ability, etc...will vary. Find what works for you). (4) Running doubles (Again, depending on mileage requirements per athlete and quality of workouts. An easy PM recovery run after a tough AM workout is very beneficial to purge excess lactic acid from the muscles, including massage and hydration. Elite runners who double up with two hard sessions a day should be aware that these are not to be done frequently, and if monitored properly can be beneficial. The more work that can be achieved without compromising health is the whole point of training and thus performing at a higher level).
And yes, my above recommendations have been tried, tested, and proven successful at both the national and world class level.
Actually when people post long crap like this it goes unread.
Please clarify, if you can. If there's something wrong with my post please correct.
Not trying to hate on anyone. Step up and contribute.
Some coaches believe in doing 2 mile warmups before every practice and race. We only do 5 minutes before our long runs and 10 minutes before an intense workout. The purpose of a warmup in to get oxygen to the muscles. We do not need 2 miles for that to happen.
(25 years of coaching experience- D2 college coach)
The body actually needs approximately 20 minutes of easy/light running which can include drills and strides to be adequately primed for intense physical exertion.
Yasso 800s are a great predictor of your marathon time.
So you are telling me 10 x 800 in 2:30 with 2:30 jog rest = 2:30 marathon? Ya, no.
That was originally presented as a component of predictive performance, in addition to the more important training core of endurance training. It is a much better primary predictor of two mile pace for.middle distance runners or 5k for distance runners.
Yasso 800s are a great predictor of your marathon time.
So you are telling me 10 x 800 in 2:30 with 2:30 jog rest = 2:30 marathon? Ya, no.
That was originally presented as a component of predictive performance, in addition to the more important training core of endurance training. It is a much better primary predictor of two mile pace for.middle distance runners or 5k for distance runners.
Some coaches believe in doing 2 mile warmups before every practice and race. We only do 5 minutes before our long runs and 10 minutes before an intense workout. The purpose of a warmup in to get oxygen to the muscles. We do not need 2 miles for that to happen.
(25 years of coaching experience- D2 college coach)
The body actually needs approximately 20 minutes of easy/light running which can include drills and strides to be adequately primed for intense physical exertion.
An old dog can learn new tricks. Try it.
What I left out is that we do 15-20 mins of dynamics as well.
Warm up jog (5mins on long run days, 10 mins of speed days)
Then we get into dynamics. Total time of full warm up is around 25 minutes (give or take)
Also old school coach. We have adapted and got away from the LONG jogging warmups
The whole foot strike thing is complete nonsense. Foot strike is largely a function of speed/pace. Forcing a forefoot landing is counterproductive for most runners.
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"Being leaner but not necessarily lighter can improve your performance because lean muscle mass generates more power and speed. But be careful not to drop your body fat too low. So, ideal race weight is the place where your body can work optimally and sustainably."
20 min cool down jog = waste of time. Love to see evidence to show this is any better than just stopping and going home after the last rep.
I completely agree. I believe in muscle memory and I don't want to go from doing fast repeats (activating the quick twitch) to a slow movement of a long cool down. I want the muscles to remember the quick movements.
That makes sense. Just to nitpick, a powerlifter is not really all that powerful, they're forceful. It's a silly name for a sport. An Olympic lifter is very powerful.
They tried calling it "Forcelifting" but everyone kept expecting them to pull a spacecraft out of a swamp