HELP!!! im gonna run the 4x800 in 2 days and need advice on how to run the 800m and also how to run it on a leg. i will most likely be running 2nd or 3rd leg, so how should i run it? should i try to catch up to everyone else if we are behind (very likely, 90% we will be). should i just run balls to the wall and go all out until i can't go anymore? should i conserve energy and try to run even splits? HELP!
Run the first 200 fast. Run the second 200 fast but control. Push for the third 200, then go all out for the last 200.
I am assuming you aren't a troll.
If you're in a race, race it. You said you are 90% sure someone will be in front. Under control, go get him... The thing about at 4x8 is that you do have other teammates to help out if you're not the fastest, so be under control, don't let the team down by catching the dude in 5 meters then dying the last 300m. My $.02
You run it like any other 800m... As fast as you can...
for me the key to running an 800 is to stay relaxed. what i normally do is run the first 200 very smooth and comfterbla, for me this is about 28. the next 200 i like to maintain pace which means that i have to push harder than the first 200. when i hit 400, normally about 58, i like to open up and run hard or make a move on the person in front of me. then with 150 the key is to stay relaxed, pump your arms, and flat out finish hard.
A novice relayer(especially on leg 2 or 3) should run a time trialtype race for 650 then go get(closer)the first guy aead of you ,repeat as needed,on the run in -be sure you make eye contact with your receiver 18/20 yards out-just run to him strongly and in control and make a safe, sure pass.
If you're behind or ahead run the pace that will take you home in the least possible time (mind blowing, right?) Let's say you are capable of running 2:00 with proper pace, how would running the first 200m in 26 seconds, catching up to the runner in front of you and then fading at the end, coming in at 2:02 or worse benefit you? the team will benefit from you handing that baton off in the least possible amount of time, not having a moment of glory by catching up and leaving them further back then they would have been otherwise.
Don't shoot your wad in the first 200m. That will only lead to disaster in the latter stages and hurt your team. Try to close the gap in the 3rd 200, and just COMPETE the final 200. You might be amazed at what you're able to do.
What part of that post says troll to you? The part where he tries to get people to discuss a topic with him? Isn't that what a message board is for.....
I guess I'm a troll then...
Run it how you run a normal 800, don't worry about playing catch up, the idea is to run the best time you can...
Turn left and hurry back!
One foot in front of the other. Repeat.
Something like this would be ideal.