Help on 800 M for track.........?

Question

I have been running track for 4 years now i started as a hurdler and sprinter, then later 2 years i became a 400 M and 800 M where I have became very good. I run the 400 around 55-56 and I run the 800 right now at 2:10 but i havent ran in a real race yet, and im 14. I have allways been able to run but i seem to not know exactly how to run the 800 M bec. i have low acid in my body, can someone help me to show me how to run the 800 and how to build my acids up so i dont tighten up so fast.... Thank you...

Answer 1

I've never really heard of anyone having low acids; is it perhaps that you aren't drinking enough water? Consuming enough protein in your diet? Stretching properly and REALLY warming up before the 800? Because it is the longest run that you've raced in your career, you might just be tensing up because of the length of the race. Do you feel like you're hitting a wall at the 400-500 mark? Usually if you aren't used to running all out for 800 meters you can tense up; especially since the race starts off hard and can really jump start you into believing that there is NO way you can hold off that kind of pace for TWO laps. I ran the 800 for 6 years and ALWAYS felt like the first lap was way too fast. It is more of a mind over matter thing. Once you hit the 400 mark you need to regroup, kick it in and really pound the last 400. Don't see it as another 400, rather you only have 1 more lap to go and you have to push it now! Make sure that you have a nice long stride and you aren't running on your toes as a sprinter would. Your arms should be nice and loose at your sides aiding you in pumping and pushing your body faster. Concentrate on those things and learn how to push through the pain of hitting the wall. Although it's a border line sprint/ distance race, you really do have to pace yourself. I always hung at the back of the beginning pack but never lost touch with them and then would kick it in the last 400 to pass everyone (or almost everyone) because you can play off of everyone elses weakness (when they hit the wall.) Because you do have track experience and you or only 14, I would assume that your track coach will assist you in training more in distance now and as the season goes on, your time will naturally go down as you learn to pace yourself and really run the race well.

Stay loose and don't sike yourself out! You'll do great. Hang in there!

Answer 2

The 800 is considered about 50% aerobic and 50% anaerobic as far as conditioning is concerned. You must build up a tolerance to lactic acid similar to 400 runners. Running 2:10 is about what you should run with the 400 times you have. Remember to try to run even pace on each lap, not too fast or slow on the first. To do this you really have to run hard on the 3rd 200, to keep an even pace. Break the race down into 200's. Train to run your pace and don't let the pack control you.

Answer 3

I'm guessing you're refering to lactic acid buildup during your race that causes the "tighten up".
As a young runner, one of the best skills you can have is running an even pace throughout the race. The 800 is a very technical race, especially at the higher levels. But at your level, most of your competitors lack the fitness and skill to run a tactical race (i.e., they go out too fast & blow up later, or laze their way through the first 600m just to sprint like a madman at the finish). Therefore, your most economic and fastest race will be the fastest, CONSISTENT pace you can maintian over 800m, and the tightening will be delayed as much as possible. You say your 800 time is 2:10. My guess is that if you run a consistent pace you could hit each 200m in 30 sec. Try 200m repeats at a 28-30 pace, and try to really lock in to what that pace feels like. If it's too easy, try a little faster 200's then try 400's at 60-62 sec.
To practice pace consistency, try marking each 200m on the track with a cone and set your watch alarm (or get a helper) to ring every 30 sec. Your goal will be to reach a cone exactly each time the timer rings. You may find that you have to hold back early on.
Then in the race, don't fret the rabbits that shoot out fast at the beginning. Do your best to maintain a consistent pace. If you find you still have a really strong kick at the end, practice a little faster pace.

Answer 4

Low acids? Having an excessive amount of lactic acid in ones body causes that person to cramp up and tighten. So because of this, having "low acids" would actually be beneficial. For that reason I'm unsure exactly what you mean there. If you mean you have high acid levels, eating banana's helps a lot it. Potassium acts as a muscle relaxant and can absorb some of that unwanted acid. Potatoes do the same.

Answer 5

tempo training. Work on upper body strength especially. To run a 2:14 at age fourteen is quite good. Don't make the mistake a lot of middle runners make and over train. The 800 is probably the most demanding on the body, so be careful. Good luck.

Answer 6

wow thats awesome you would have the record at my school but i really cant help you sorry