Disclaimer: I know that a sub 2 minute 800 isn't fast. Hundreds, maybe even thousands, of runners run faster each year. Hell, even a woman would be hard pressed to qualify for world's with just a 1:59. However, 2 minutes can be an illusive barrier that many people struggle with. Hopefully this post/thread can be a reference point for others who want to break 2.
Background: I'm a 26 y/o male, and at the beginning of the year one of my New Year's resolutions was to go under 2 for the 800m. However, that was before I found out I'd be deploying this month for Afghanistan. On top of that, I came down with a really bad back injury. I was just trying to survive our deployment buildup, and running fast was nowhere near the forefront of my mind.
Note on my back injury: It was never diagnosed by a medical professional, but my symptoms matched up with some sort of disc protrusion. At first I thought it was really bad piriformis syndrome, which I've struggled with in the past. However, when getting into and out of my car, sneezing/coughing/bearing down to pass a bowel, and getting out of bed were significant emotional events, I knew something was wrong. I used the "Treat Your Own Back" resource by Robin Mackenzie, and it reduced my pain to the point where I could run again.
www.inkjetmall.com/Treat_Your_Own_Back_-_McKenzie.pdf
So there I was, with a fragile back and little fitness, but finally free from most training obligations that go into a deployment. In the Army, 7 weeks of uninterrupted training is hard to come by (at least in my unit). So I decided I'd go for that sub 2 800 and see what happens.
And last night, I was able to make that dream a reality.
For the sake of transparency (which LRC loves), here's a link to the results:
http://www.timinginc.com/wp-content/uploads/liveresults/runmcdc/results_30.html#round_1
I ran a 1:59.45. Despite being thoroughly beaten, I was able to reach my goal time.
Now for the nitty gritty: the training. Back in 2013-2014 I trained primarily for the 400 using the Clyde Hart method. In 2013 I ran a 2:00 indoors off of his plan despite only being in the second phase. With 7 weeks to get to a sub 2, I knew I didn't have time to do the traditional aerobic base, intermediate interval/threshold work, and careful transition into 800m pace. I had to dive into the deep end and hope my body didn't completely break down.
It's also worth noting that I followed the JD 800m training plan last year and only got down to a 2:02 800. I'm thinking that my body responds a bit better to faster work than an aerobic based 800 plan.
So the basic breakdown of each week looked like this:
Sunday: Off/rest
Monday: Tempo run, progressing to date pace work.
Tuesday: 200's w/ sprint work
Wednesday: longer sprint work; 500-600 m
Thursday: Cross train and leg lift. I don't go into specifics bc it was really just a recovery day and wasn't taxing at all. 30 minutes on a stationary bike with a couple of lifts varying between lunges, split squats, step ups, etc. Usually 3x8.
Friday: Originally I had planned crazy workouts for Fridays, but I usually used that day as either a makeup day if I missed another workout, or a work ahead day if I had to take a Saturday off or something.
Saturday: This was my "speed" day. I lifted this workout straight from the message boards: 5x200 w/ 5 minutes rest running as fast as possible with good form.
So, without further ado, here's how I got to a sub 2 minute 800:
Week 1
4/23: 10x100 w/ 100 walk rest. Just working on getting the legs moving again.
4/24: 2 mile Army pt test in 10:46. Not sure if it was exactly 2 miles or not, but gave it a good effort. Starting to feel the calves and hamstrings wake up a bit. (Course length was probably off, as leadership is more interested in people passing than an accurate course. It was uphill for 1 mile, downhill 1 mile. Also pouring rain during the test. 289 final PT score.)
4/25: 6x200 in 34, 35, 33, 34, 34, 34 w/ 2 minutes rest. 4x short hill sprints.
4/26: Off. Field bs. (I had medical coverage that day from 0600-2000, and didn't get a chance to run).
4/27: 2x600 in 1:41, 1:42 w/ 10 minutes rest. 3x300 in 53, 56, 56 w/ 1 minute rest. 3x300 in 46, 45, 46 w/ 5 minutes rest. Good effort. Ate way to much way to close to workout time, but still managed to finish before my stomach rebelled.
4/28: 30 minute bike and lift. 3x7 of single leg squats, calf raise, hamstring curl, cable rows.
4/29: 4x200 in 27.5, 26.7 (tw), 28.2, 28.1 (hw). From now on I need to do these 200’s with a tail wind. The purpose is to get moving, and assistance is totally fine. I get plenty of resistance during the week.
Week 1 thoughts: Good start. It’s encouraging to see I’m not starting over at square one; I still have residual fitness saved up. Hopefully I can keep building from here.
Week 2
4/30: Off
5/1: 2x1.5 miles w/ 1:30 rest in 8:38, 8:41. Went a bit faster than I intended, but I held up pretty well.
5/2: 8x200 in 32, 33, 33, 33, 33, 33, 33, 34; 6 short hills.
5/3: 2x600 in 1:40, 1:40; 3x300 in 44, 44, 46. Skipped the intermediate speed 300’s, as I was feeling pretty tired.
5/4: 30 minute XT and light leg lift.
5/5: 5x200 in 27.7, 27.4, 27.1, 27.0, 27.9 w/ 6 minutes rest.
5/6: Off. (Went to the beach for Cinco de Mayo and took the Saturday off)
Week 3
5/7: 30 minutes easy w/ strides.
5/8: 3 mile tempo in 17:56.
5/9: 8x200 in 29, 30, 30, 30, 30, 30, 30, 30. Surprised at how easy 60-61 second pace felt.
5/10: 2x500 in 79, 77 w/ 10 minutes rest. 2x200 in 35 w/ 30 seconds rest. 4x40.
5/11: XT and leg lift.
5/12: 30 minutes and 4 strides.
5/13: 1:31 600m time trial. Splits were 28, 58, 1:31. I’m encouraged by the fact that I was able to go through 400m at date pace. However, the monkey jumped on my back around 450m and I rode the struggle bus hard through the finish.
I have gone from not being able to get out of bed without significant back pain to a 1:31 600 in 2 months. Although I’m not where I want to be yet, I’m well on my way. I just have to keep taking care of my body, run good workouts, and recover. 4 more weeks until the goal race, and I’m doing pretty well so far.
Week 4
5/14: Off
5/15: 2x450 w/ 400m splits of 60 and 59 w/ 8 min rest. 2x200 35 w/ 30 sec rest.
5/16: 2 mile run + 6x200. NT; just running by feel.
5/17: 6-5-4-3-2 in 1:38, 79, 62, 44, 27. 4-5 min rest between each.
5/18: Cross train and light leg lift
5/19: 1 mile plate carrier run and O course. ( I was included in a squad PT competition. The plate carrier run included a litter carry w/ a 150 lb dummy. The O course, or obstacle course, was the traditional Army Air Assault course. If you're curious, the course is probably on YouTube somewhere.)
5/20. 5x200 in 26.03, 25.63, 26.0, 26.18, 27.00 w/ 5 minutes rest. Right medial malleolus is ttp after the workout; hopefully it’s nothing serious
Week 5
5/21: Off
5/22: Squad comp; 45 minute XT. Pulled my left calf a bit, so I thought I’d be nice to it and XT instead of run. Lots of stretching, rolling, muscle rub, calf sleeve, heat. The works. (We ended up winning the squad comp.)
5/23: 450 splitting 58.8. Pulled up at 300 bc I felt my heart acting up as I ran. 2x200 in 32, 34; 4x40. The 450 was the first dropped rep of the year. I can’t really be too down. I’ve learned to just roll with it and move onto the next workout. (I've dealt with heart dysrythmia issues in the past, and learned how to deal with them. I've been checked out and cleared by 2 separate cardiologists and been told the interruptions are nothing serious).
5/24: 30 minute run w/ 10 strides. Working more on an efficient, snappy stride, as it will carry me a lot better than trying to eat up track the last 200 and tying up.
5/25: 5-4-3-2-1 w/ 7-5-4-3 minutes rest in 74, 60, 45, 28, 14. Pretty good effort, especially considering I had to stand outside all day during pass and review BS. (Basically the entire division had to stand around all day and walk around to be a part of our annual unit birthday party celebration ceremony.)
5/26: 30 min recovery bike XT.
5/27: 3x200 in 26.5, 26.4, 26.6; 4x100 all 13 low. Felt like my hammys were pretty tight, so I didn’t want to push the envelope too much and hurt myself this close to race day.
Week 6
5/28: Off
5/29: 5 mile run.
5/30: AM: 600, 90 seconds rest, 200 in 1:28.4, 29.3. (Another LRC workout)
PM: 54.08 400m race.
I feel like I would’ve squeaked under 54, but the race organizers crunched the warm up time so that I didn’t even get past my B skips. No strides or anything. But good effort nonetheless. I think that, based upon today’s performances, a sub 2 800 is a realistic possibility come next week.
5/31: Easy 30 minutes w/ strides.
6/1: 3x400 in 58.5, 58.4, 58.5 w/ 7 minutes rest. Still a bit sore from Tuesday.
6/2: 32 minute mile hilly loop.
6/3: 25 minute run. 3x200 in 29.9, 29.9, 28.2 w/ 200 jog/walk recovery.
Week 7
6/4: Off
6/5: 25 minute run. 2 short strides.
6/6: Unofficial, 1:59 high 800. I’m a bit mad that they didn’t time people like they do for the sprints, but it is what it is. Race played out exactly how I planned it: Went through 400 in 58 and 600 around 1:28. During the first 100m the guy to my right immediately cut over and ran in front of me, and I could feel the pace slow almost immediately. I swung wide right and went around to take control of the pace. I’m not interested in running slow!
He eventually ran back around me around 550, but I was able to kinda use him as a target as I ran down the homestretch. When I hit the line the clock said 1:59, but until I get an actual time via FAT or my own watch, I can’t really count this as a legit sub 2. (This was an all comer's meet that didn't have organized timing, just volunteers w/ stop watches who only timed for sprinters.)
6/7: 32 minute run w/ 6 strides.
6/8: 3 mile run w/ strides in 14.4, 14.6, 29.6. Have to remember to stay aggressive in the 800; otherwise I’ll end up going through 400 in 59 and shooting myself in the foot for a sub 2 attempt.
6/9: 1:59.45 800m, MCDC.
My mindset/race plan was the same that I have rehearsed hundreds of times before: Aggressive through 300, lean forward and push 300-500, work the arms 500-650, and give it all you have the last 150. The key, for me, to a successful 800 is constantly pushing the pace. I should never “settle in†or doze off mentally. I’m always present and pushing, even when my body wants to stop.
Split 58.79 at 400, 60.66 for the 2nd 400m. I slowed up a little bit at the line (rookie mistake) as I was trying to catch the clock when going through the finish. Fortunately it didn’t hurt my time too much in the end.
I hope that this post sparks some thought/discussion in regards to 800m training. I sincerely believe that if I was able to get through this training and hit a sub 2, then so can many of the posters here who are struggling with the barrier.
Best of luck!