800m summer

30-40 miles is fine. Do one long run per week between 7 and 10 miles; this will give you the aerobic strength to stay strong in the second lap of an 800. As long as you do strides 2-3x a week (keep them relaxed: run fast, not hard!), your speed won't suffer at all (and in fact will improve markedly). Don't fret about much else. On your runs, don't worry about pace. You're young, you'll have plenty of time to worry about that later.

the strides should help you keep most of your speed up. Good Luck breaking 2 minutes!!!

In addition to mileage and strides, I would add in pushups, pullups, and core work (sit ups etc), 3 X a week. With consistent training (not overtraining), you should easily break 2 next year. Good luck.

What a great thread. I concur with all the above.

agreed with above...hopefully more people will add.

How is the second lap of an 800m primarily aerobic? IS the energy used in it derived from aerobic respiration that occurred during the first lap, so it's considered aerobic?

Is the theory that the FT muscle fibers are so fatigued after the 1st lap that only ST are used during the 2nd?

If you believe those aerobic/anearobic breakdowns, which claim the 800m is roughly 50 aerobic/50 anaerobic, that first lap should then almost be all anaerobic.

And on that note, what measurement has been taken to come up with those ratios like the 50/50 one for the 800m?

I've only seen them stated or claimed, but never have seen any data to back it up. If anyone has a reference, I would appreciate it.

i ran a 2:06 as freshman in high school then ran a 1:58 as a soph. I didnt change much in my routine, and i never ran mileage higher than 15-20 mpw... i say cross train a lot b/c u dont want to overdue it at a young age... i run 60-70 mpw in college and have a pr of 150.9.... i didnt do year round training until college...

Muscle Phys? wrote:

And on that note, what measurement has been taken to come up with those ratios like the 50/50 one for the 800m?

I've only seen them stated or claimed, but never have seen any data to back it up. If anyone has a reference, I would appreciate it.

I'm pretty sure that they analyze your breath exhales. There are certain ratios, consituents, and saturations of breath depending on which energy system you are using and what pace youre running(relative to self). I assume that by using that, they averaged all of their tests subjects ratios together and got the 50/50 for the 800m, and the ratios for other distances.

not a physiologist wrote:

I'm pretty sure that they analyze your breath exhales. There are certain ratios, consituents, and saturations of breath depending on which energy system you are using and what pace youre running(relative to self). I assume that by using that, they averaged all of their tests subjects ratios together and got the 50/50 for the 800m, and the ratios for other distances.

corrections:

exhales --> exhalations* (?)

subjects --> subject's*

Do you guys that run by yourselves get out their each and every day for a workout? i live in south FL and its pretty damn hot so i try to run in the early evening but once and a while i dont feel as motivated to run. How do you guys do it day in and day out without a training partner?

no, i'm pretty sure it's done by measuring blood lactate with finger pricks, etc (probably done by stopping people at various points throughout an all out 800m effort).

Try holding your breath the last 200m of an 800 and you'll see pretty quickly that you do in fact need oxygen (i.e a large part of your respiration is aerobic). Yes, you are using anaerobic sources too, but both systems are in operation.