I normally run mile and 800, occasionally 400 and 3200, but the sprinters on our team are wusses and won't do multiple events. I got put in the open 200 and the 4x100. I did a bit of block work yesterday but is there anything more I can do? Running it today.
Absolute max effort the whole way will make you tie up badly, especially lacking experience.
Ato's model is full blast out of the blocks, then cruise the curve at 95%, then slingshot out of the end of the curve and hold your best maxV fly to the line.
technically the other 2 posters are right, you'll likely tie up if you go balls to the walls from the gun, but you're not a real sprinter. the nuances between 95% and 100% don't really mean anything to you, so I'd just go all out from the gun. you'll probably run better that way than if you try and "pace" yourself.
Humans sprinting at 100% effort from the start deaccelerate, beginning about (70 to 80)m. Have you noticed, elite 200m sprinters rarely false start. Two -hundred meter dash is paced. The other posters on here never sprinted 220y or 200m dash
I had to do this a few times (200 and 400). I actually scored points once running the 400. Don't false start, stay in your own lane, and run all out. If you do it right, the last 50 meters should feel like the last 200 meters of an 800.
I had to do this a few times (200 and 400). I actually scored points once running the 400. Don't false start, stay in your own lane, and run all out. If you do it right, the last 50 meters should feel like the last 200 meters of an 800.
Run fast from the start and all the way to the finish line. That's it, don't over think it or you will drive yourself crazy. It's not a distance event, no pacing required.
I had to do this a few times (200 and 400). I actually scored points once running the 400. Don't false start, stay in your own lane, and run all out. If you do it right, the last 50 meters should feel like the last 200 meters of an 800.
Thanks to 10m split data, we know elite 200m sprinters do not sprint 200m dash all out. We know elite 200m dash athletes pace themselves. We see 9.9 100m guys splitting first 100m 10.1 or slower when sprinting 200m dash. It takes experience to know how 15/16 or 31/32 effort first 100m feels. If one is rigging up like a piano is on ones back last 50m of 200m, one has sprinted 200m dash incorrectly.
I had to do this a few times (200 and 400). I actually scored points once running the 400. Don't false start, stay in your own lane, and run all out. If you do it right, the last 50 meters should feel like the last 200 meters of an 800.
Thanks to 10m split data, we know elite 200m sprinters do not sprint 200m dash all out. We know elite 200m dash athletes pace themselves. We see 9.9 100m guys splitting first 100m 10.1 or slower when sprinting 200m dash. It takes experience to know how 15/16 or 31/32 effort first 100m feels. If one is rigging up like a piano is on ones back last 50m of 200m, one has sprinted 200m dash incorrectly.
Do you run an 800 all out? You might, if you are slow and just trying to keep contact with the leaders.
It was mentioned before that pure sprinters won't run the 200 all out. Neither this guy nor me when I ran the 200 are pure sprinters. We are discussing middle distance runners filling a lane in a sprint event. If you go all out just to maintain contact with the back, those last 50 meters are going to hurt. The last 200 of an 800 is going to hurt anyway if you do it right, whether or not the race is tactical. It is the nature of the beast.
I had to do this a few times (200 and 400). I actually scored points once running the 400. Don't false start, stay in your own lane, and run all out. If you do it right, the last 50 meters should feel like the last 200 meters of an 800.
Thanks to 10m split data, we know elite 200m sprinters do not sprint 200m dash all out. We know elite 200m dash athletes pace themselves. We see 9.9 100m guys splitting first 100m 10.1 or slower when sprinting 200m dash. It takes experience to know how 15/16 or 31/32 effort first 100m feels. If one is rigging up like a piano is on ones back last 50m of 200m, one has sprinted 200m dash incorrectly.
I love when people compare the data of elite 200 meter runners to someone running the 200 for the first time that is a middle distance/distance runner.
Thanks to 10m split data, we know elite 200m sprinters do not sprint 200m dash all out. We know elite 200m dash athletes pace themselves. We see 9.9 100m guys splitting first 100m 10.1 or slower when sprinting 200m dash. It takes experience to know how 15/16 or 31/32 effort first 100m feels. If one is rigging up like a piano is on ones back last 50m of 200m, one has sprinted 200m dash incorrectly.
Do you run an 800 all out? You might, if you are slow and just trying to keep contact with the leaders.
It was mentioned before that pure sprinters won't run the 200 all out. Neither this guy nor me when I ran the 200 are pure sprinters. We are discussing middle distance runners filling a lane in a sprint event. If you go all out just to maintain contact with the back, those last 50 meters are going to hurt. The last 200 of an 800 is going to hurt anyway if you do it right, whether or not the race is tactical. It is the nature of the beast.
Why exactly do you think sprinters aren't going all out in the 200?
Do you run an 800 all out? You might, if you are slow and just trying to keep contact with the leaders.
It was mentioned before that pure sprinters won't run the 200 all out. Neither this guy nor me when I ran the 200 are pure sprinters. We are discussing middle distance runners filling a lane in a sprint event. If you go all out just to maintain contact with the back, those last 50 meters are going to hurt. The last 200 of an 800 is going to hurt anyway if you do it right, whether or not the race is tactical. It is the nature of the beast.
Why exactly do you think sprinters aren't going all out in the 200?
Read what the sprinters in this thread have to say. They claim to not go all out. My perspective is from an 800/1500 guy who occasionally was asked to run the 200/400. I can't see much difference between "holding back" and going all out in a sprint, and that is my point - as it relates to middle distance runners in a sprint.
The sprinters have a different perspective, which makes sense because they are sprinters.
Regardless of level the athlete the first 100 of a 200 should be around 95% to 98% of what an athelete can do in a 100 for optimal times. The are different ways you can get there. What I would suggest for first time is accel full out for 30m then settle into a rhythm and maintain speed you have generated on the curve. Dont let off the gas but dont push for that extra speed you will give it back later with fatique. With 30m of acceleration you should run about 95% of your all out 100m. Full out acceleration for 40m will likely put you at 98% which I might try for a second attempt. This is assuming you are a 11.5-13 second 100m runner. The faster you are the later you hit top speed generally so you can push the accel out further. Noah Lyles talking about pushing for 60m is ok for someone who is hitting top speed at 60-70m and would be 98% for him. It is not appropriate for someone who is hitting top speed at 42 meters though which is someone in the 11.5 to 13 second zone.
There's absolutely no way you can run the 200m completely all out from the start. You'd last about 60 metres and then run into serious problems. In fact, I don't even know if you'd finish the race or would end up walking. The above poster's advice is good.