Optimism - 400m event run

 Upper 70ºs , calm winds, humid and very hazy at the Sewanee track.  OK, it's about time I figured this out.  It truly IS all mental.   Execution is mental.   This is how to do it:

Yea, it was a 3 step rolling start but still.  It felt easier than that 59 I ran yesterday.  Same thing happened to me in '21.  Was always pushing the limit on that first 200m.  Wasn't until Nationals that I realized that going out in 26 low was a bad idea.  So, at '21 Nationals, my 1st 200m splits were 27.1 (57.19) and 26.8 (56.78) in the semis and finals.  Both yielding a 2nd 200m around 30.  I've been trying to do the same thing all season - go out in 27 flat or less.  Worked in '21, but I'm slower now, so it's not working.   It's been killing my times.   

So today, I aimed for splits of 14,14,15,16 (28, 31).  

Actual: 13.48, 14.30, 14.38, 15.58 or 27.78 / 29.96 = 57.74.  

Wah-lah, problem solved.  

I'll bet my 200m split yesterday was at least one second faster.  Even though my 300m split today was only ~ .4 slower than yesterday, my last 100m today was ~ 2 seconds faster than yesterday.  

The sweet spot seems like a 2 - 2.5 sec difference between 200s.  However, most of my fastest times have a greater spread, like 3-4 sec.  Look at Sydney McLaughlin.  Her first 400m was 49.7 - splits 22.5/27.2.  Her PR 2 races later: 48.74 - splits 23.2/25.5.   Same with Allyson Felix.  About 2 - 2.5 sec difference.  That's the way the pros do it.  

I'm such a slow learner.  I get too excited during competitions and let it rip too much too soon.  I seem to lose pace awareness, probably performance anxiety.   It took me more than a dozen races in '21 to get it right.  If I underperform at Nationals, I won't medal.  There are 3 guys that may go 58.  

Hoka trainers on

stretches, 100m, bands, drills

Adidas trainers on

2 x 100m - 13.68, 13.59

Adidas spikes on

400m - 57.74   (13.48, 14.30, 14.38, 15.58 / 27.78, 29.96 / 42.16, 15.58)

Adidas trainers on

100m strider - 14.36

How does a rolling 400m equate to a race 400m?   Add 0.5 sec to the first 100m to make up for the reaction and rolling start.  So, it would be like ~ 58.24 real world.  First 200m split would be more like 28.28.  (The 2nd, 3rd, and 4th individual 100m splits are unaffected).  

I may do a similar thing tomorrow and back off a bit on Tues.  This low volume, one and done thing isn't too taxing.  I'll be running 6 races (including 2 relays) in 4 days at Nationals.  A lot easier than when I was running the the 100, and 800.  

139.4 lbs after workout

Schedule

Since my season started so late, not racing outdoor til June, was thinking about going to Canadian Nationals in Vancouver in mid-August.   I wanted Roya to go with me and make it a vacation, but she works for UPS and they are cancelling all vacations due to a pending strike.  ; ( 

I might even hang on and do the GA Assoc meet in ATL end of Aug.