Help my friend win $100: Match Race 400m

Sprint intervals. So many intervals.

ask rojo he is the smarter and better looking one

But seriously...he needs to just learn what pace is. Have him run 200's at 61 pace (if he needs to run 61 he has got to feel the 61...Not just get to race day and go out so hard he blows up).

I say just go up to the track starting tomorow and do some progressive 200's like 34,33,32,31 with a lengthy recovery (he isnt training long term so he doesnt need anything to serious...plus not enough time to really train. have him do it like Tues,Th,Sun) and have him try a couple 200's (not fast just as warm up) and test a 400 on friday...most guys will bash so many hardworkouts in a week, but they must remember he isnt training for a race in 6 months, so have him just get used to what needs to be done

My best advice, get used to the feel of running 61 so when the time comes he knows the effort to exert

No idea how to train for a 400m in in only a week, but I'm going with the Michael Scott guy on this. Where is this taking place? Weather conditions?

I think your friend is going to lose, no bones about it. I ran a 62 in my underwear and plimsolls after not running for 3 months, but I was still 140 pounds at 5' 9" and 22 years old. There is no way the other guy can run 62, so it should be close, but ultimately I think age and weight will determine the winner, and that will not be your friend.

the 50 point football guy is gonna wreck.. mark my words.

Make sure you get in a good 10-15 minutes before the run or you old farts will for sure pull a muscle. That might be the difference maker right there.

Michael Scott is your friends boss, that's pretty funny.

your friend better start running some milage(like tomorrow), 2 miles a day should be good. he will need the endurance. make him do some hill repeats, and some speed work.

tactics? if he's got some speed, tell him to cruise, and let it rip coming into the final straight away. if he has no speed, he's going to have run it the hard way and run hard from the start.

the 28 year old seems very heavy for his size. if he can run a 62 it's going to take everything he's got.

best of luck! let us know how your friend does!

One word:

Extenze

mrs. wejo wrote:

So what should Friend do next week?

Baseball bat, kneecaps.

It's pretty messed up that the boss got involved. I'd bet on him winning.... 41 meters for a guy that isn't over 200 pounds is a lot.

Mrs. wejo,

I love your title, I hope it isn't true though, for both you and wejo's sake.

0/10. Try harder next time.

Thank you everyone for the advice. I appreciate the help. This is the Friend here - the 34 yr old. Any thoughts on lane assignments?

As far as speed goes - I'm definitely not that fast - but I think I could go a little faster than my 1.07.9 from last weekend. My guess is that if he runs a 62 he and I may finish right next to each other. If he goes faster - he wins. The boss is the big question mark. Not sure what to expect from him.

I will try and check in everyday w/my workout of the day until the race next week.

This morning's workout was 20 minutes of front squats (9 reps w/45 lb dumbells), push press ( 7 reps w/45 lb dumbells) and 5 pulls ups. I made it through 8 rounds.

I will try the 200M repeats tomorrow - we are all in Kansas City right now on a project - so its going to have to be on the treadmill b/c its going to be almost zero degrees tomorrow w/the windchill.

Thanks again!

All 3 will pull up lame with 50m or less to go.

Pretty cool, this sounds like a combination of a Seinfeld episode and an episode from The Office.

Take them out drinking the night before and try to stay as sober as possible yourself.

BTW what does the acronym under Mrs Wejo's name mean?

tight tight wrote:

Take them out drinking the night before and try to stay as sober as possible yourself.

BTW what does the acronym under Mrs Wejo's name mean?

Forget it, just figured it out.

Hmm. Michael Scott you say? The friend of Michael Scott is a swimmer you say? Can't be Kevin then. I don't think Dwight Schrute was a swimmer. Andy (The Nard Dog) was not a swimmer. Could be Jim Halpert.