Flat out 300m before a 400m race - Marita Koch

Track & Field 400m
1

Hi everyone,

I was re-reading my notes from the old forum (ohh 1000s of pages) and I came across this thread regarding running a flat out 300m before a 400m race. This was apparently done because it aided performance from some kind of lactic buffering method but the thread was cut short before an answer was reached.

I was hoping we could have some more discussion of this topic.

Are people saying that the residual lactic left from the 300m provides a source of energy for the later 400m? :confused:

Any help would be appreciated.

I know that during the World Cup 1985, Marita Koch (Wolfgang Meier too!) prior to that famous WR ran a flat out 300m, 40 mins earlier.

I have also read from an IAAF (now not on web site anymore) article after MJP had run 50.32 in her first race under WM, in Nice 2000, and she ran a 300m at 100% 40 mins before hand too.

I know others (American's, and Australian's) have tried it, can't find any theory for it anywhere, including the web, and want to try it with my 400m athlete (female 52.60) shortly to see if it works.

I have experimented with 100m 15-20 mins before hand for about 3 years but am interested in taking it further.

Continued…

Actually in Nice 2000, Pérec refused to run the 300m because she thought she wasn’t able to, so she ran a 250m at nearly full speed.
Meier used this technique with Marita Koch in order to accumulate acid lactic before the race, so that the last straight in the 400 hurts you much less.

Koch used to run 300m at full speed 30 minutes before races or at training (she in training cession did before coming in Canberra 6x300m in 36 seconds, and she said she did some in 34.), but never ran 400m (or more) at training, she did it only in competitions. When she met Pérec in France after Barcelona’92, she was stunned to learn that Pérec did some 500m tests at training.

As those training/warm up methods were established in ex-GDR, they remain secret and it will be hard to find them in litterature!

Charlie’ writes:

I wonder if this has anything to do with the administration of co-carboxylase and ATP/AMP- (like carbo-loading?) any thoughts?
Also, is the preliminary run 100% of capacity over the distance or 100% of race pace?

The answer is 100% of capacity…

2

you HAVE the old foum!!! :eek:

… copy pleaze…

3

sorry its in print! For £500,000 I’ll type it up for you!

4

Interesting point.

In the Australian pro running leagues, we often have our athletes run say 2 or 3 120’s in a day and then 2 x 400’s. Quite often the last 400 is the fastest run of the day.

Recently I had an athlete run 21.74 (200m) and about 45 mins later run a massive PB of 47.24.

I think there is a lot to be said for a solid hit out over 200m, or 300m before attempting a fast 400m, so long as it’s at least 40 mins before hand.

5

I’ve noticed a good correlation with 200m followed by a 400m about an hour later. However, what I want is a consitant way of preparing the athlete for the 400m. I’m not sure if you could always do a 300m flat out before a major championship. Still, it is something that needs further discussion.

6

I’ve had better success with having the athlete(s) sprint the curve and transition the backstretch to the planned race pattern. Once the athlete is comfortable and with each segment, it is gradually shutdown. No predetermined duration. This might take them out 160m - never more than 250m.

The typical time separation between this exercise and the actual race is 75 minutes. Oddly enough, better results have been experienced when the duration of the pre-race run is shorter (~18s) with reduced recovery (<40 mins), than the opposite. I would have thought the other way around.

7

Back when i used to run 800s, i was getting ready for a major race and in a training session on grass we did 3 x 400m efforts with 15-20m recovery. My last effort was a PB

Another issue, i have been and know others who have had been bitten by large ant bites sitting on grass before a comp or training. It hurts like crazy but not poiseness to worry about. The sting hurts that much that the pain of lactic acid seemed to feel less and Top times seemed to be acheived after the bite…