The F8TC is a worldwide group of athletes working towards a common goal of running 2 laps of the track as fast as possible! Team Coach Justin Rinaldi
#800
Flash Results
@pbol800
4th
We had a plan, we stuck to the plan and it came up a little short.
So proud of this kid. Youโve done far more for our country ๐ฆ๐บ over the last few days than you can imagine.
When your Dad has come 4th and your Mom as come 2nd, winning an NCAA title is the only way to one up them.
1:44.26 (53.1, 51.1) ๐ฅ๐ฅ๐ฅ
@willsumner3
800m training is hard. One night youโre rolling out 22 point for 200m then next morning coach has you doing 2min repeats well under 3:00km pace, off a short rest!
#800m
#project143
Final is here!
Weโve shared every workout weโve done over the past 12 months leading in to this 800m final, and all we ask in return is that you spend 100+ second cheering for
@pbol800
Go Bol ๐๐ผ๐ฅ
Saturday: big one on the track this morning.
3x3x400m with 90sec rest and 5min between sets ave 55.4sec
This was a workout that Joaquim Cruz (1984 800m Olympic Champ) regularly performed in the 80โs
#800m
I can 100% confirm that Pete has NEVER even considered taking a performance enhancing drug, let alone inject himself with one. We have always been open & transparent in regards to our training and will continue to do so. All we can do is trust in the process and be open & honest
Thursday: Planned workout was 2x200, 1x400, 2x200 in 24/48/24 or a touch quicker
Boys went 23.5, 22.5,47.1 and I called it a day right there
Sometimes if things are going that well, itโs best to be happy with what you are seeing and be confident that they are in good shape ๐ช๐พ๐ช๐พ
4 indoor titles 13 medals, long career representing your ๐ฌ๐ง, ran National Champs despite being ill, lost by the barest of margin .Locked out of his home track all winter, within the World Aths quota, but still not selected for a home championship ๐ค
@BritAthletics
@scotathletics
Today is a great day!
๐๐ผ to everyone who stood by us, your support has been enormous
๐๐ผ to my athletes, who defended Pete and themselves relentlessly
๐๐ผ to my wife, who endured countless nights of me in tears, unable to sleep
๐๐ผ
@pbol800
for showing me what true strength is
Thursday: Back Inside ๐ฆ๐ฆ
6x200m with diminishing recovery
5-4-3-2-1 min @ 23-24sec
ave 23.84
Tuesday was to work on the last lap, today was all about the first lap
#800m
Saturday: last โhardโ workout before world champs โ
3x600m (90โR) tempo + 2 sets of 500 (2โR) 300 (1โR) 200 with 15โ between sets. Faster than race pace ๐ฅ๐ฅ
Friday:
@pbol800
2x200 + 1x400 with 7-8min rec
200โs fast but relaxed, then carry that speed in to the 400
๐ฏ 22.8-23.0 and 46.9
โฑ 23.1, 23.2, 46.8
Thursday: Lactic City
500,400,300 with 10min rec, nice and fast - 61.8, 49.0 and 37.6....the bear jumped in for the last rep ๐ซ
Great to have our friends from Japan out here again. National 800m champ Allon Clay and Takuu_too
#800m
#F8TC
We lost one of the all great 800m runners over night, Sir Peter Snell ๐ณ๐ฟ
- WR 800m 1:44.3 & 880y 1:45.1
- Double ๐ฅ๐ฅ 800 Olympic Champ
- WR 1000m 2:16.6
- WR Mile 3:54.1
- ๐ฅ1500 Olympic Champ
Thursday: 6x300m with 3min rest ave 38.7sec. Last hard workout before racing over 800m in Sydney on the 23rd
#800m
#lactic
๐๐ณ๐ฟ๐ฆ๐บ๐ฏ๐ต๐ฏ๐ต๐ฏ๐ต๐ฆ๐บ
@JRNHeadlines
Saturday: Tempo +
4x1000m 1โR (2โR) 4x500 1โR
3:13, 3:08, 3:03, 2:58
1:29, 1:28, 1:24, 1:15
@j0sephdeng
just building back in to shape. Takes about 9 weeks for him to get in to 1:44 shape ๐
Thursday: Hills
I could have posted a nice vid of
@pbol800
running up the hill, but this one tells a better story
2x8x150m with jog back rest and 5โR between sets (vid between sets)
Sets run like this
1 & 5 150 easy
2 & 5 Last 50m hard
3 & 7 Last 100m hard
4 & 8 150m hard
Love this little clip moments after JDโs 1:43.99
@pbol800
rushes over to congratulate training partner and best friend
@j0sephdeng
on breaking his own National Record by 0.01! Then runs off to the start of his 1500 and drops a 3:34.52 pb
Project
#sub143
is underway
#teamwork
Super proud of what this kid was able to achieve in 2023 given all the shit he was put thru. Heโs been knock down, let down and put down.
Thru all this he has remained respectful, resilient and above all, stayed positive when everything was stacked up again him. Much respect ๐ช๐ฟ
7TH IN THE WORLD
@pbol800
1:45.51 (52.47)
Wasnโt our day today - but weโll come back better than ever.
Congrats to the winner and all 8 finalists on a great series of 800m running ๐๐ผ๐๐ผ What a great event to watch
Thursday: 800m training is hard
2x500, 300, 200 with 4โ R and 12โ between sets at 51/52 400m pace
Guy ๐ฆ ๐ด๓ ง๓ ข๓ ณ๓ ฃ๓ ด๓ ฟ and Marc ๐ฆ๐ฉ๐ช are hitting camp
#3
next week in Frankfurt
Unfortunately
@pbol800
has had to end his season early after contracting COVID a few days after Comm Games ๐
2022
3rd Australian title
3rd National Record 1:44.00
3rd place World Aths rankings
7th WC Final
2nd Comm Games Final
7sec pb over 1500 3:35.86
#adidas
#800m
#2023WC
Tuesday: 20x200m (45sec rest) ave 28sec - on the grass oval at Melbourne High School. Ironically, this is the same place a young Ralph Doubell trained on in the early 1960โs before going to win๐ฅat the 1968 Olympics (1:44.40). Fitting the current AR holder did a few laps.
After running 1:46 point 15 times in his career, Mathas was keen to make sure he didnโt add number 16 to the list!
His best was an agonising 1:46.00
1๏ธโฃ : 4๏ธโฃ5๏ธโฃ . 7๏ธโฃ5๏ธโฃ โ
Next target is to get Bol off his 1:44.00 (1:44 x 10)
To the person that broke in to my car and stole my stopwatch - can you please go thru the data and send me the splits from the guys workout on Saturday. Thanks ๐๐ผ
2022 Reflections
We need to get better, itโs that simple
- need to get slightly faster (400)
- need to get slightly fitter (1500)
- need to be slightly more agile with race tactics
- need to be able to close harder in the last 100m
- need to win more
See you all in 2023 ๐ฅ
Shoe/Spike technology has advanced dramatically over the last few years, but fear not kids -
@sebcoe
. still managed to set a few WRโs in spikes that only had a spike plate and a rubber heel ๐ณ
1:41.73 is still the 3rd fastest 800m ever and that was run nearly 40 years ago!
#800m
Thursday: 36c โ๏ธ
3 x 10 x 200m 5โR between sets
Set 1 - in 30โ with 30โR
Set 2 - in 28โ with 45โR
Set 3 - in 26.5โ with 60โR
It was hard, but we had a great group helping Mathas get thru it.
Saturday: 6-8x1000m in 2:54 down to 2:44 with 90sec recovery on a cold and wet Melbourne morning. Good international crew Mathas ๐ณ๐ฟ Clarke and Huffer ๐ฆ๐บ and ๐ฏ๐ต NR holder Kawamoto, High School rec holder Kureiaron and Hanamura rounding out the crew.
Olympic Reflections
Prob rate us an 8 out of 10
- 4th place in the final ๐ค
- 2 in the semi finalists ๐๐ผ
- 3 x NRโs โ โ โ
- Support of the Nation โค๏ธ
Hungry for those extra 2 points in Paris 2024 ๐ซ๐ท
#projectparisgold
#800m
Sports Integrity Australia have a lot to answer for. So far all our requests to have an open dialogue with them have been meet with silence. To say we are frustrated is an understatement.
S A T U R D A Y
Racing Monday
2x800 (1โR) 2:20 + 2x200 24-25โ
Not Racing
3x800 (1โR) 2:20 + 500,300,300 (2โR) 64,38,39+ 10x200 (30โR) 32 >>28
Injuries are not set backs, they are just challenges to find a new way forwards. If you think that โPlan Aโ always works when youโre a coach, you are in for a rude awaking.
Friday: Tan Time Trial (3.82km) with the
@melbtrackclub
crew.
Those boys really put us thru the ringer with
@Stewy_mac3
running a very fast 10:12 ๐ฅ just 4 sec off the Tan record.
@j0sephdeng
ran a 14sec pb 10:51
@pbol800
ran a 23sec pb 10:56
Fitness test โ โ
Backing up yesterdayโs speed workout with some endurance
@willsumner3
///
5x4โ with 2โR at 5:13 mile pace
As legendary coach Frank Gagliano use to say, โwhen you are coaching middle distance athletes, you are always mixing speed and endurance in the bowl at the same timeโ.
Monday: Some people say โwe havenโt even started speed work yetโ - weโre different, we are always doing speed!
Pfaff Drills
Dynamic Stretching
3x30m (flats)
3x50m (spikes)
1x200m relaxed 22.8
Aim is to progress the 200m time down to 21.5 over the next few months
#F8TC
T U E S D A Y
10x300m 90sec R ๐ฏ44.0 โฑ๏ธ 43.6
Goal is to progress the average down toward 41.5 by June.
@pbol800
stayed in his
@adidasrunning
#SUPERNOVA
///
2 days out and pre race done โ
Deng/Bol 2x200
Mathas/Beddoes 2x150
Reps at first lap pace, nice and relaxed
We normally do this the day before, but given the heat, travel time and how busy the WU track is, I moved it to 2 days before. Tomorrow we just chill
Monday
8x200m (200R) alternating reps between 28 & 24 sec ๐ฏ
Hitting the target spilts is always a challenge when the pace varies so much. Pete had a 50% success rate ๐
@pbol800
โEasyโ speed
Pulled back in the intensity and focused on running as relaxed as possible at 1:44 pace ๐ฏ
2 sets of 10x80m (10.4sec) with 1min rec and 5min between sets
Normal hurdles, plyos and drills for the warm up.