The 400m dash.  If you can call it that.  For some of us, we dash for the first half (if we’re lucky) and hit that inevitable wall somewhere along the way.  For it, it’s the turn into the alley from El Segundo.  Well, this article by Jimson Lee talks about a couple of strategies to have when running the 400.  If you don’t already have a strategy, you’ll have time this month to try them all out before the end of our Triple Threat Challenge!

Even pace

In 1988 Olympic Games in Seoul, Korea, Butch Reynolds was the favorite and liked to run even splits. He won the US Olympic Trials in 43.93 and ran a WR of 43.29 in August with a superior last 150m. In the Olympic finals, he had drawn lane 3 inside of Danny Everett, who at the time was the only person under 44 sec (he ran 43.98 at the US Olympic Trials).

But he misjudged the efforts of Steve Lewis, who along with Danny, was coached by John Smith of HSI. I can’t blame Butch at all. Steve’s PB before 1988 was 45.76 and before the Games, he ran 44.61 (QF), 44.11 (SF), and 44.37 at the US Olympic Trials. In Seoul, he ran 45.31 (heats), 44.41 (QF), 44.35 (SF).

Lewis drew lane 6 and just ran his own race. The end result was Lewis winning in 43.87, Reynolds 43.93, and Everett 44.09, an American sweep. Butch ran a well executed race, but he didn’t count on Steve running 43.87!

Go hard for 300 meters and hang on for dear life

If fitness is not there, going hard will result in carrying a piano, elephant, and bear over the last 150m.

In 2005 Mt-SAC Relays, the showdown between Jana Pittman, the 2003 World Champion in the 400mH, never materialized. Here we see Marion Jones run a very good first 250 meters. She almost makes up the stagger on Jana in lane 5 and “tucks” or “drafts” behind her until 150m to go. Unfortunately, the race is 400 meters.

Have a race plan and stick with it!

What’s your 400m strategy?  Post to comments.

WOD 05.10.10

Deadlift 1×5

4x400meter dash
Rest the time of your previous lap.
Compare with 02.24.10