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Running :> Anonymous
Hey /fit/, I need a little advice.

I've been training in track for a while, and I'm doing 200M and 400M in two weeks or so.

Anyway, I just wanted some advice on things I should work on and practice.

Techniques on getting better times?
Food I should be eating/not eating?
Other secrets?
>> Anonymous
google "pose running"
>> Anonymous
is that Palo Alto High school?
>> Anonymous
OP:

What sort of event is this that you're training for? Actual race against a bunch of people? Just for fun?

2 weeks isn't a whole lot of time to improve your form or bump up your training.
>> Anonymous
Well always eat breakfast, try things like oatmeal/ cereal or granola bars with orange juice or milk if you don't have time to eat a nice breakfast in the morning. Yogurt is also good too. I'm not an expert on food, so some foods might work better in others stomachs than others.

I posted some foods, but I think I rewrote over it... Try chicken, salads, beans, celery, potatoes, vegetables really, fruits, and drink lots of water.

Between 30-60 minutes after a workout eat something, whether it be a protein bar or a pb and j sandwich, the protein bar will help restore muscle lipids you lost during yout endurance exercises and the pb and j is protein which you're getting from the peanut butter.

Ideal form would be pocket to chin. Meaning your hands should move from your pocket to chin, not to be going passed the chin.
>> Anonymous
why would you practice by over the distance you're competing for? You'll just end up pacing yourself slower; you wont know when you can start that final stretch for the 400 and you'll just end up too tired before you even reach the finish line..
>> Anonymous
Have different routines whenever you do train. I had 2.25 hr workouts in high school... dunno what higher level training is like.
-Sprint Pyramids: I really liked these since I pretty much knew when I was going to be done. 100-200-400-800 and then downhill, with a minute rest in between or whatever rest period you see fit.
-XXXm repeats
-Stadiums
-Hills
-Rambos
-Also, another thing is to work on explosiveness. Training doesn't exclude the weight room. I always figured that your core produces a lot of that explosiveness when you come out of the blocks and also the kick at the back stretch.
Do have an off day of just distance for conditioning.
These are basically my HS workout regimen while on the track team. No special equipment or anything, aside from spikes for feeling the events.
>> Anonymous
>>115643
>>stay low and gradually come up when you come out the blocks, because it'll give you more speed and try to stay on the inside of the lane.
On the blocks, you should literally feel like you're about to fall over. Don't spring straight up, as it defeats the purpose of the blocks and you'll have to gain that initial explosive speed through accelerating.
>> Anonymous
what kind of shape you are in now, determines what you need to do next. i.e. getting a base before working on speed for the 400. as far as technique, there are plenty of drills you can find on the internet
>> Anonymous
My usual workout consist of a 400 or 800 warmup, sprint workout, a lap to cool down, core, and a 10 minute stretch.

SPRINT WORKOUTS:
-20 40 60 80 100 back down and up again
-1 50 2 100s 4 200's things like that
-variations of short distances like 50s then followed by 100s for short and explosive
-strides also help to work with form as well with long distance runners

I know of long distance runners who do only miles and two miles at meets and train [by O.Ding] by doing 8 miles on some days...

I wouldn't recommend doing a workout the night of a meet though not good.

And 2 weeks is more than enough time to improve your form.
>> Anonymous
>>115740
for the 400 you dont need anything shorter than a 100
>> Anonymous
Carbo load the night before your meet.