Everything Track and Field Discussion Forums

Hello, I'm a 33 year old male.  I compete in masters USATF meets and just recently the World Police and Fire Games.  I run the 100m(12.14), 200m(24.4), and the 400m(53.92)dashes.  The 400 is my favorite.  My first race in May I ran a horrible 56.7 second 400. (FAT) But two weeks later I ran a much smarter and controlled 53.9. (FAT)  I've run in 4 other meets over the summer and the best I've done since then was a 54.2.  It seems that I'm stuck.  I know that there is a low 53 in me, maybe even a high 52 but there seems to be a wall that I just cant get through.  I'm going to experiment with being more aggressive in the first 200m but if anyone has any other suggestions feel free to let me know.

hi i think that its really godd that you are improving you should do more tranning work on your stride and if you drop your shoulder a little more goin aroung the crub i think that you will be fine any other questions you have im real good with the 100m and the 4 by 4 so if oyu have question on them i could give you better answers with more details

ok , try to make the 400m into tow 200m the 1st 200m ( 60m start ) make it fast , and the 140m rest ur arms and shoulders BUT dont slow down . in the 2nd 200m u make ur finish like this 50m put 90% of ur top speed in it and the other 50 make ot 95% and then ,the last 100m put every thing u have in it,,

(( in the last 100 if ur front thighs hurts = it means that u need more strength + weight lifting ..
and if ur back thighs = it means that u need more SPEED-sprint trainings like 50m or 80m...))

and keep ur mind on the RACE dont think too much.. it will make ur heart beats faster if u think too much and if u are 100% fit u'll be 80% or 70% fit ., soooo keep ur mind clear ;p


GoOd luck..

Thank you for the advice and breakdown.  I was able to watch video of my last open 400m (54.3)and it appears that I'm doing that exact opposite of what you suggest on the back straight.  You can see me put the brakes on.  I'm going to train more on relaxing without giving up speed.
I also ran the leadoff leg in the mile relay that day and it appears that I ran a 54 flat.(hard to tell because the camera person was jumping up and down cheering)  But in that race I was a little more aggressive on that back stretch but I still think that I slowed down way too much when I was trying to stay relaxed.
I have a very muscualr build, if anything I've been told that my build my be a hindrance in the 400 so I know I have the strength.  After my open 400, I felt fine, if anything, I felt as though I didnt leave enough on the track, but after the mile relay my hammies were on fire.