Here comes the sectional!

Alright, we all know that tomorrow Nathan will post up all that is needed to inspire you all for your final performances. But I'm here to offer you a few tips that will allow you to channel that inspiration to the track.

Friday is the Sectional meet in Bloomington, likely the last track competition of 2009 for most of the Potters. But there are still opportunities for some other competitions, should the Potters excel on Friday. A superb, transcendent performance could send some Potters to the State meet in Charleston the next weekend. Also, quality performances may send some Potters to the PJStar Honor Roll meet at the Peoria Stadium next week. Some of you are closer than you might think!

So I will offer some advice for these final races. Since we have so many Potters focusing on the 800 or 4x800 meter race, and since those races are dear to my own heart, I will give this advice with that focus. But the ideas behind my tips really can apply to all the distance races.

• Head down - towards the second half of the race, as you tire, it is common for the head to tilt back, to look up at the sky. This is inefficient and causes you to waste energy. It sneaks up on you and you do it before you realize it, but try to keep your head level or even angled slightly down.
• Shoulders relaxed - this one goes hand in hand with the head down idea. As you tire, your shoulders will tighten up and start heading towards your ears. Relax them and try to keep them low and your upper arms relaxed, but still driving
  
• #3 - Chant this to yourself as you race. What does it mean? The third 200 of an 800(3rd lap in the mile, etc.) can make your race. It's very easy to go out quick for the first lap of an 800. It's very easy to give whatever it is that you have left for the last 200. Where most young athletes run into trouble is slowing too much in the beginning of the second lap as they tire. Focus on pushing harder that 3rd 200, on not slowing, and you'll be amazed at how people will be coming back to you as you set up for your kick. So if you hear me yelling #3, now you'll know what I mean!
  
• Smooth and efficient - A good 800 should feel like 1 fairly quick, but easy, relaxed 400, followed by about the hardest 400 you could possibly run. So focusing on #3, and hammering the last 200 with relaxed shoulders and a level head will get you through the second lap. But the first lap should be run using as little energy as possible to stay in contact with your race. Run inside lanes if possible, but try not to get bounced around by guys, or stutter stepping over other peoples legs. If you make a move, find the gap and make it once and make it well. Every time you make a surge for a position you use up energy, energy that you'll need later in the race. So if you can get where you need to be with less surges, you'll have more left for the second lap. Relaxed arms and shoulders and even efforts.
• Practice your handoffs - A handoff in the 4x800 may not be as crucial as it is in the 4x100, but that doesn't mean it should be overlooked. In addition, you have congested, sometimes complicated exchange zones, which the sprinters (in lanes the whole way)don't have to worry about. That congestion is often really bad for the 1st exchange. Make sure you're prepared for it, that you can execute a quick, precise handoff and not lose time or effort. And make sure you can read the situation, and the incoming runner can decide if he needs to slide out to lane 3 or 4 for the handoff or not. A lot of guys see the congestion early, and start sliding out, when everything clears up and they didn't need to. Learn to read that.
  

So, there you go. Steve's tips for a good 800/4x800 relay. And most of them apply to the other distance races as well. I wish you all the best races on Friday, and I look forward to watching them. And always remember my final tip. Most of you have at least one more year of HS track left. The most important key to better performances next year is the work you put in during the offseason.