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How to run the 400m??

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  • Guest's Avatar
    Guest replied
    Re: How to run the 400m??

    >Strategys???
    Facts???

    What percent should the
    >first 200 be of your regular 200 time??


    Didn't take the time to see if anyone posted this or not...never trained like this myself...but it is interesting.

    http://www.texastrack.com/coaching_article_4.htm

    DH

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  • The Flash
    replied
    Re: How to run the 400m??

    Damn...I knew there was a fifth 'P'! I guess I just forget that one, because it comes automatically to me. (-:

    Leave a comment:


  • Guest's Avatar
    Guest replied
    Re: How to run the 400m??

    OK, 5P's, including PUKE

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  • Guest's Avatar
    Guest replied
    Re: How to run the 400m??

    Actually, this approach embodies the best 800 strategy as well, with a -bit- more restraint at the outset, to reserve energy reserves for tactical positioning during the 3rd 200.

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  • The Flash
    replied
    Re: How to run the 400m??

    The strategy I've heard a couple of times and was taught by my HS coach is the "4 P's":

    P -- Push
    P -- Pace
    P -- Pick up
    P -- PRAY!

    This led me to a 50.8 HS time (-:

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  • Guest's Avatar
    Guest replied
    Re: How to run the 400m??

    <<"The 1st 100m- Get out hard and establish the tempo.
    The 2nd 100m- Relax down the back stretch concentrate on long strides taking up the track.
    The 3rd 100- Bring it on. Burn that turn.
    The 4th 100- Concentrate on relaxation and technique and finish strong!"

    The Michael Johnson formula.>>

    The averag-human-being formula has a fifth value that comes after you cross the line:
    BARF GUTS OUT!

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  • Guest's Avatar
    Guest replied
    Re: How to run the 400m??

    DJ, will use please elaborate on your formula for those of us who are not as gifted mathematically. I think I understand you post but I'm not positive. If this bores everyone else, you can ignore the post. This information is quite helpful to me for running the quarter.

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  • eldrick
    replied
    Re: How to run the 400m??

    using that theoretical method i outlined earlier (& now i've finally got my new Dell!)

    MJ's 43.18 with splits of 21.22/21.96 indicates that if he had run perfect even pace ->

    42.92


    for Butch's 43.29 with 21.4/21.9 ->

    43.13


    it was obvious from the wide disparity of splits that MJ had more in the "tank" that day than butch did in his then WR.
    MJ could certainly have gone sub-43 that day,but probably only by a few hundredths

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  • dj
    replied
    Re: How to run the 400m??

    number of inches running wide of the line TIMES Pi EQUALS the extra distance you're running around one turn.

    If you were to run in any of lanes 2 through 9, and ran in the middle of a 40" lane instead of legally adjacent to the lane line, you'd have (for simplicity) 19" x Pi = c. 60".

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  • Guest's Avatar
    Guest replied
    Re: How to run the 400m??

    Wait a moment. How does the distance of running next to the lane line all the way around (straights and curves) compare to running next to the lane line only on the curves and running in the middle of the lane on the straights?

    If nobody knows the exact distance or can find the information, do we have a mathematician in the house? Opinions are okay too but I'd like to know the difference in distance, if any.

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  • Guest's Avatar
    Guest replied
    Re: How to run the 400m??

    The 3rd 100- Bring it on. Burn that
    >turn.

    The Michael
    >Johnson formula.

    10.47

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  • Guest's Avatar
    Guest replied
    Re: How to run the 400m??

    he 1st 100m- Get out hard and establish the tempo.
    The 2nd 100m- Relax down the back stretch concentrate on long strides taking up the track.
    The 3rd 100- Bring it on. Burn that turn.
    The 4th 100- Concentrate on relaxation and technique and finish strong!

    Where was this info when I was in high school. Using this formula is akin to an art form.

    Leave a comment:


  • Guest's Avatar
    Guest replied
    Re: How to run the 400m??

    I agree that I should be able to run faster then 24.33(a) when I ran 51.51(a). If I had raced a couple more times after that 400 I might have lowered me 200 time too, but that was pretty much the end of my season.

    If I get down to that 400 time again this year, I expect to run at least high 23s for 200 meters. I used to be an 800 runner in college, so my 200 times are not as strong as my 400 times yet.

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  • Guest's Avatar
    Guest replied
    Re: How to run the 400m??

    If you can run 51.51, you should be able to run faster than 24.33 (unless your aerobic strength is ridiculously high).

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  • Guest's Avatar
    Guest replied
    Re: How to run the 400m??

    If I could only give one piece of advice for race day, I'd say don't forget to run next to the lane line on the curves. If you run in the middle of the lane on the curves, you are running an extra distance equal to one half the distance of the stagger at the start.

    For a non-elite view of splits, I ran 25 something, 26 something for a total of 51.51(a) in my PR last summer. My 200 PR was 24.33(a) so it fits your formula. Previously I was going out in 26 something (too slow) and running 53s before I realized I needed to go out faster. And I ran next to the lane line on the curve for the first time.

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