1. THE 800 “A Two-Lap Enigma” - Frank Horwill Rod O’Donnell OATCCC Track and Field Clinic 2015

2. THE ATHLETE’S MIND “To be successful, you must think successfully, of all the fundamentals there is none more significant… Your state of mind is essential…the old adage, ‘We are what we think we are,’ is a profound truth.” Success-Failure - A Collection by Joe McMullen

3. THE COACH’S DUTY “The average individual is using only a small portion of his ability. But under a gifted leader, a man can be inspired to surpass even his own hope. Emerson wrote, ‘Our chief want in life is somebody who shall make us do what we can.’ Someone with the gift of appreciation, inspiration, and motivation.” Success-Failure – A Collection by Joe McMullen

4. KEYS TO SUCCESS THAT WE WILL ADDRESS: A. Attitude B. Strategy C. Position D. Knowing your athlete’s profile (400/800 or 800/1500) E. Appropriate training

5. ATTITUDE “Nothing can stop the man with the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” (Thomas Jefferson) -Set short and long-term goals that are realistic -Have a well-thought out plan that is presented to the athlete -Adapt the plan to the conditions -Be certain that the athlete wants it as much as you do -Use constant positive reinforcement -”Once you accept defeat, it becomes easy to lose. If defeat comes, face it, but don’t accept it.” (Pete Rose)

6. STRATEGY To achieve optimal time, keep the first and second laps between 1.5 and 3.0 seconds apart. First lap :03-:04 second slower than 400 PR. Go out hard for the first :06-:08, then settle into the pace For a 2:00 time, the first 400 would be covered in 58.5 (with the first 100 slightly faster than the other 3 during the initial lap); the second 400 would be covered in 61.5. Be prepared for contact, especially in the 4 th, 5 th, and 6 th 100 meter segment of the race. RACING POSITION IS CRITICAL TO SUCCESS Running in Lane 2 for 1 lap is 407.67 meters; Lane 3 - 415.33 meters; therefore, position is very important after the break line. Run through the finish line. Imagine the actual finish line being 3-4 meters past the actual one.

7. KNOWING YOUR ATHLETE Is your athlete a 400/800 meter runner? Is your athlete an 800/1500 meter runner? In every training program, there is one theme that is dominant: Do not neglect speed! Always consider physical age, training age, gender, level of physical development For the 400/800 type – more intensity, less volume For the 800/1500 type – large volume, less intensity The fundamental 800 meter training principles must be followed for both types of athletes

8. APPROPRIATE TRAINING The 800 is an event that requires 40% aerobic energy contribution, 55% anaerobic (faster intervals), 5% anaerobic alactic (pure speed) Examples of aerobic energy work- out: 6-8 mile run at appropriate pace or 5 x 1,000 with 45 seconds recovery at 5K pace

9. Workouts/Info Examples of anaerobic energy work-out: - 3 x 4 x 400 at appropriate pace with :90 rest between reps and 5:00 between sets - 4 x 400 at 800 pace with 3:00 rest - Three sources to find appropriate training pace: 1) Running Trax – J. Gerry Purdy; 2) The Original Pace Wheel – www.pacewheel.comwww.pacewheel.com 3) McMillan Pace Calculator – www.mcmillanrunning.com

10. Work-outs Examples of anaerobic alactic energy workout-out: - 3 x 3 x 60 meters, 3:00 rest on reps, 8:00-10:00 on sets, OR - 3 x 150 meters with 10:00-20:00 rest – athletes need at least 48 hours to recover

11. SAMPLE WORK-OUTS Bob Parks – Eastern Michigan – January Done on a 200 meter indoor track 12 laps, 8 laps, 6 laps, 2 laps “Start easy, gradually pick it up, finish hard.” 3:00-5:00

12. Al Schmidt – Mississippi State – March Anaerobic glycoltic – 4 x 3 x 200 – 28-29 second pace - :30 between reps, 6:00 between sets

13. Marcus O’Sullivan – Villanova – When athlete is ready, good for track transition, good for speed 100 - :18; 110- :19; 120-:20; 130-:21; 140-:22; 150 - :23; 160-:24; 170-:25 Recover is walk back the distance run

14. Work-out 4 x (600- :60 rest – 300) 5:00 rest between sets Pace depends on athlete

15. Work-out 400 m. hill 7-10% gradient 20 high knees (:10); 100 m of moderate pace; 10 squat jumps; 50 m slow running; 40 m fast bounding; 50 m slow running; 20 m fast skipping; 20 m slow running; 80 m sprinting Recover 3-5:00 Repetition depends on athlete

16. Long Distance run – 1 ½ x the athlete’s daily average mileage at athlete’s appropriate pace. Do not neglect distance runs and other aerobic workouts throughout the season.

17. Doug Brown – Championship Book and Video Productions – 400/800 type runner 2-3 x (300 :45 100) 10:00 between sets Longer type 800 runner 2-3x (400 :60 600) 10:00 between sets

18. Jim Ryan Work-out April 1, 1964 AM – 3 miles – “Stride” PM – 20 x 400 – 3:00 rest (71 avg) Work with 33 lb dumbbells - ? Duration 10 x 400 – 3:00 rest (69 avg) Work with 70 lb weights 10 x 400 – 3:00 rest (69 avg) 5 x 200 – 2:00 rest (? pace) Work with 33 lb dumbbells 10 x 400 – 3:00 rest (67 avg) The next day – 18 x 800 avg 2:44-2:53 with 6:00 rest On June 5, he ran the Compton Mile in 3:59.0 and 1:50.3, at age 18, a h.s. junior. As a h.s. senior, he would run the mile in 3:53.43. (Great article – Sports Illustrated, Sept. 14, 1964 – Ryun is on the cover)

19. 600 (400 walk), 500 (400 walk), 400 (400 walk),300 (300 walk) 200 (200 walk) Sample pace: 1:42; 1:22; :64; 46.5; 30 OR 1:33; 1:15; :58; :42; :27 – Speedendurance.com

20. Robert Gary – Furman University 400 just slower than 800 pace – 20 seconds standing recovery – 200 very fast) x 4 – with a 5-6:00 recovery

21. Jack Daniels Running Formula 400/800 specialist Phase 3 – Week 16 – PR - 2:14 Weekly Mileage – 20-30 15:00 E – 4 x 1k at 3:33 with 3:00 rest – 6 strides – 80-100 meters – 20:00 E – 7:10-7:40 PR – 1:56 Weekly Mileage – 40 Phase 3 – Week 16 15:00 E – 6 x 1k at 3:10 with 3:00 rest – 6 x 100 strides – 20:00 E (6:34-7:04)

22. PROFILE Debbie Duplay, Kent State All-American – 800 meters PR’s – 4:17.20 – 1500 meters; 2:04 – 800 meters High School – Berkshire – Coach – Julie Cole HS Background – 2 x State Champion – 800; LJ – 18’+ 3/7/93 – 4 x 400, 2:30 rest, Jog 400 – 8 x 200 – Jog 200 400 times - 66, 62, 63, 64 – 29, 29, 29, 29.5, 29, 29.7, 28.9, 28.4

23. Hudson High School 4 x 800 – Nationals – 6/14/2005 – 7:42.0 Saturday prior to – 4 x 300 (100 jog)- Jog 400 – 3 x 300 (100 jog) – Jog 400 – 3 x 300 #1 runner – 46, 45, 46; 45, 45, 45; 45, 45, 43.4 Team make-up – Season bests: 4:17 (Jr); 4:18 (Sr); 2:01 (Jr); 2:03 (Sr.)

24. Seb Coe 800 – 1:41.73 – 7 x 800 with :45 rest – 2:08, 2:06, 2:04, 2:02, 2:00, 1:58, 1:56 Coe’s mileage – 50 miles per week “5K workouts cause the greatest improvement of oxygen intake.” (Frank Horwill)

25. INFO Cooper, Daniels, Costill, Astrand recommend 5 x 1K at 5K pace with :60 rest as the ideal workout to improve O 2 -Run maximum pace for 3:00 - Rest for 5:00 – then run the same distance 10% slower (3:18), resting :60 before repeating again. Number of reps depend on the athlete’s profile. Great winter work-out. Can be done on streets. Done weekly. (Horwill)

26. To paraphrase Horwill, a coaching legend, “when they find the perfect combination of aerobic and anaerobic training and the athlete who can handle it, the 800 meter world record will be 1:36.”

27. QUESTIONS ??????? ?

28. RESOURCES “Middle Distance” – Jess Jarver, Track and Field Quarterly – Summer ’93 Frank Horwill – Serpentine.org.UK Speedendurance.com OATCCC Clinics The 800 meters – Doug Brown – Championship Book and Video Productions Jack Daniels – Running Formula