300h stamina

[realstat23]

hey, i run the 300h, and i was wondering what i could do to to boost my stamina and ultimatley shaving some time off. im pretty new to hurdles, my coach just threw me in a varsity even and i ran 48 seconds the first time. wasn't very good. but the second time i ran 44.08, and missed states by .08 hundreths of a second. so i was wondering if anyone had an pointers or anything to get my time dowm more? thanks ahead of time.
-ryan

[Mansfield]

longer repeats at a harder pace, work on ab/core, itll help at the end of the race

[realstat23]

awesome, thanks.

[boon322]

where does 44.0 make states in the 300h for guys? we run the 400h here and it takes like... 55 or 56 to make states...

[BisonHurdler]

Wow, yeah, 44.0 doesn't even qualify for my old high school's LEAGUE championship, let alone Districts, or States.

[Mansfield]

massachusetts

[xcountrylvoe]

Join cross country. If you dont' wanna commit to it then just do some long runs. Just run like five miles a week and you'll build up a lot of stamina.

[hurdlingham123]

yeah...cc will probably help you a lot. i used to really really suck at 300s (i'm a girl and my pr was a 57 flat...yikes) but then i trained a lot over the summer before my junior year and my pr that year was a 52.4...then this year i joined cc and i've only run 2 races this season but my pr is already down to a 51 flat. you build up a lot of endurance doing cc.

also, here's a drill we do at the end of every practice..it's tough but it really helps: set up the first 3 or 4 hurdles of the 300 race, then set up the last one. run through the entire 300. it helps build up your endurance and teaches you to go hard over the last hurdle...good stuff.

good luck!

[barton_hurdler]

CC will make you slow, however I ran it all four years of high school. In the pre-season run killer hilll workouts, 300-500 meter hills, as well as long repeats on track. When the season approaches do long repeats over hurdles 4x8 Hurdles.

[fastfemale7]

I dont think cc makes you slower at all! It helped me a lot! For 300lh races: *sprint hard to the first hurdle(like 110%) *Dont stutter! I have been doing that quite a bit in my last couple of races and have been getting 48's. * on the curve it is best to land then kinda run on the inner of the lane and right before the next hurdle go in the middle again.....thats kind of confusing, but our coach has had a working on that this past week... we do 300 repeats too at about 80% and those help us build stamina! Lifting and abs like mansfield said do come in handy at the end of the race! Good luck and dont hold anything back in that last 100 meters!and keep good form too!

[Mansfield]

left lead leg on the turn helps take time off

[realstat23]

thanks. in two weeks i got my time down from 48 seconds to 43.03 seconds, and made states. so hopefully i can get it down to 39 seconds. its gonna be real tough. but thats my goal. and 39 as a sophmore is sort of stretching it, but i know i can do it.

[Mansfield]

you must be an extremely fast learner as well as very fast to get down from 48 to 39 in one season

[one_more_hurdler]

"in two weeks i got my time down from 48 seconds to 43.03 seconds, and made states."

i was just wornding how you made state with a 43.03. i ran a 40.02 and got dead last in the 3A state meet.

XC will slow you down. that girl is wrong. you wont be as fast as a sprinter if you are running 5 to 10 miles a day. trust me, it will kill your foot speed. i run XC and i think i could be in the high 38 low 39 if i trained for track in the summer and didnt do cross.

you need to be running 1 or 2 hard days a week. like 500, 400, 300, 200, 150, 100, 50 at 90%. thats what i did today. another good workouts i like is 400, 300, 200, 200, 300, 400. i think thats the one i like the most. and on the other days do stuff like hurdle form. you also need to get into the gym and start lifting.

good luck this season.

[Brumund-Smith]

I dont think cc makes you slower at all!
* on the curve it is best to land then kinda run on the inner of the lane and right before the next hurdle go in the middle again.....thats kind of confusing, but our coach has had a working on that this past week...

I disagree on both points. Cross Country CAN make you slower for the 300m Hurdles in the spring. That will usually only happen if you do hardcore miles in CC. Any worthy CC coach will have his athletes divided somewhat into a long group and a short group (or more). If you are a 300m hurdler, go with the short group. You hardly need any endurance to run the 300m Hurdles. But if you run Cross Country in the fall (and go with the short group) you will certainly be better off than if you didn't do anything.

You absolutely should not start going from the inside of your lane to the outside right before you get to the corner hurdles. That will push you towards the outside of your lane on your landing, and then you'll have to turn to get back on track once you clear the hurdle. If anything, that strategy is exactly backwards.

[gazzelle5]

doing cross country will only hurt elite 400m runners. For the majority of high school track runners, cross country is a great way to stay in shape and build up endurance that will be very helpful in the 400. (i'm not saying to go be running 100mpw, but training with xc is good) the decrease in leg speed will come back by the time the indoor championships come up.

[realstat23]

where i live states is 44.00.

[one_more_hurdler]

you keep getting all kinds of dumb answers. you want to be on the inside of your lane the whole time! and lead with your left foot on the turn. this will take some time off. really the best thing to do is in the next meet just go balls to the wall. go as hard as you can the whole race, run it like you are running a 100. its kinda like how much can you take for 40 sec. you bet you can do it. and if you cant, oh well, at lest you went for it. but thats how it was for me. freshman year i was running 44 and 43 the whole year. then soph year i was like this is dumb, and i went as hard as i could, i ran a 41.2, and the time just droped from there.

[realstat23]

thanks everyone. the last few races, i've just been consistently running 43's.

[Brumund-Smith]

where i live states is 44.00.

We don't have regular time standards like that in Wisconsin. The only way to qualify for the State Championships is through your performance in the Sectional finals (based on place, though there are additional time qualifiers if your time is in the top eight overall in the State). For your State, does that mean that if you run 44.00 seconds during the season you get to run in the State meet. If so, no offense, that is terrible. No male should be in State with over about a 41.5 or so. That's just my opinion though.

[Mansfield]

no 44.0 is for the class meets, then the top 4 from each class advance to states

[Brumund-Smith]

no 44.0 is for the class meets, then the top 4 from each class advance to states

Okay, that makes more sense. I was just wondering why it was called "States" when it isn't actually the State meet. That's like football players in Wisconsin saying they "made State" when all they really did was make the playoffs (for which you only need to be a .500 team).

[Mansfield]

yeah people at states are usually 41 range with 39ish winning

[Brumund-Smith]

yeah people at states are usually 41 range with 39ish winning

That sounds about right.

[one_more_hurdler]

yeah people at states are usually 41 range with 39ish winning

last year a 37.00 by james fredrickson of kentridge won the washington state meet. the all time state record is a 36.57 set by mark phillips of garfield so i hardley think a 39 wil win in most states.

[Brumund-Smith]

last year a 37.00 by james fredrickson of kentridge won the washington state meet. the all time state record is a 36.57 set by mark phillips of garfield so i hardley think a 39 wil win in most states.

I don't know if a 39 will be the fastest time at the State meet for most states, but I am fairly sure something in the 39s (or slower) will win most divisions. There are certainly plenty of people who can run faster, but a low-39 auto time at the State meet (usually after two days of competing in multiple events) is pretty darn fast for a high schooler.

[Mansfield]

generalization!...i live in new england...we dont go as fast

[lambo]

i think california is fastest. craddock will probably win in it in 35.

[realstat23]

35, thats crazy, lol. wicked good. the bes ttime this year in the nation according to dyestat is 36.xx something isn't it? or is that your prediction

[lambo]

that was his pr last year

[one_more_hurdler]

35, thats crazy, lol. wicked good. the bes ttime this year in the nation according to dyestat is 36.xx something isn't it? or is that your prediction

im not sure, but i think its a little faster then that. cuz i heard that jake hanson ran a 36. something, and he is a 3a runner at yealm. but he also won 4 events last year. and hes soph. year was ranked #1 in the 100 with a 10.52. i dunno, i just think some 5a kid from like texas could go a bit faster.

[realstat23]

yeah, good point

[hurdler777]

To go back to the origonal question about your training, and stamina, my best advice to you on top of what everyone said is to put quite a bit of work into doing long hurdle drills. Repeat 800s is a great workout to build up endurance, and also maintain a good speed, but what is equally important is to be able to maintain proper form over the hurdles. This will be done by strengthenting your hip flexors and hurdling muscles. Twice a week you should start out your practice with some tough hurdle drills. Line up all 10 hurdles right in front of one another like you do for your regular drills. Do all your walk/step overs, lead leg, trail leg, over back, over under etc. Then start doing your skips (this is what matters most). When doing your skips concentrate on rythm and speed. Jog back and keep going. Be sure to also maintain proper form, and keep your arms in tight. You will be quite surprised on how tough of a workout you can give yourself this way.

[JBradley]

I dont know if cross country is good for every hurdler, but it certainly was for me. I was the third man on our CC team in high school. I trained extensively for it during the summer and fall. My mileage got as high as 70 per week one summer. After the season ended in late November, I immediately switched from around 40 miles per week to peak for CC to running 2-3 miles in the morning combined with extensive hurdle work in the afternoon. I really believe that the endurance that this gave me was the reason for my success. My raw speed was never much better than anyone elses. In races with several guys who ran under 40 seconds, I would be virtually even with them coming off of the curve. When they started to get tired over the last 2-3 hurdles, I excelled. I truly believe that this was the difference between being a 38-39 guy and a 36 guy.

Also contributing to this belief is my college experience. In college I stopped doing the heavy endurance training in the fall and only trained with the 400 guys at my school. I developed severe hamstring problems and I think that the lack of true muscle endurance was the cause of it. My college coaches believed that a 400h guy should train with the 400 runners, whereas I feel it is better to train like an 800 runner. To each his own I guess...

Just my 2 cents.

[drunnersju]

I have to agree with the previous post. In high school my hurdle coach insisted that I go out for cross and I strongly believe that has increased my ability to finish out strongly in the 400h. I notice that my recovery time is much quicker than many of my other hurdle teammates as well. During season this helps me to be able to maximize workouts and doubling up events in meets without much time inbetween.

I don't think it is right for every hurdler though. Endurance training is a must, but cross country can be pretty intense. For me I've been able to compete competitively in both sports and not lose speed. I peek miles in cross up between 60 and 70 miles a week and my best 8k is 27:34. I have gone through 2 knee surgerys, unrelated, but still posted 400h time of 54.04 and 4x400 splits sub 49. So whether you go out for cross or not it is still important to work some endurance training into your routine.