The 800m run is a middle-distance race. These rely on the runner being able to maintain a fast pace throughout the race and then being able to sprint in the last stretch. Working out is going to require you to hone in on the following three abilities: Develop middle-distance running mechanics. This is also known as speed-stamina. You're going to need to establish a fast pace for the beginning of the race while maintaining control of your body. The goal is to be able to maintain a comfortable, but fast pace throughout the run, keeping in mind that you will exert a lot of energy in a full sprint at the end of the race. Learn to run in runner traffic. People who run an 800m race will have to deal with runner traffic on the inside of the track. Train yourself to minimize being caught in the pack by running in groups to learn how to be conscious of your running form without clipping the person in front of you. Run anaerobically. The last half (350-400 meters) of the race, your body will often feel fatigue from your almost sprint-like speed. Build this ability by sprinting 400m at a faster than normal pace; then walking for 2 minutes before repeating. This interval training will improve your anaerobic fitness. Run most days, alternating 400m and 1600m distances. Focus on what attributes best match the 800m. Use the 400m to develop speed in sprinting. Use the 1600m to develop a high-speed endurance pace. Refer to your training schedule. Remember to take rest days to stretch and continue eating a healthy diet to fuel for your next run. Also go on runs that will train your body in different ways, like hill running to improve leg muscles and cardiovascular strengthening. Always follow hard days with easier days. After a hard workout, give your body time to recover by either resting or doing a lighter workout. While you typically want to be somewhat active on rest days, you also need to allow your body to truly rest. This means that you get enough sleep and keep a consistent sleep schedule. Don't run on an injury. If you experience an injury, stop training, and see a doctor so you don't injure yourself further.
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One-sentence summary -- Understand the mechanics of your run. Run often. Rest and recover.

Q: While your beef joint reaches room temperature, set your oven to the appropriate temperature. Take out a large casserole pot and warm it over medium high heat. When the meat is room temperature and your large casserole pot is hot, add a teaspoon of oil to the pot and brown your beef joint for about 3 to 4 minutes per side. Remove it from the pot once all sides are browned. Add the chopped onions to the pot and allow them to cook for 2-3 minutes. Sprinkle with salt and pepper to draw out the onion's juices, and stir to keep the onions from sticking to the bottom of the pan. Then add the rest of your vegetables, garlic and herbs. Sprinkle with salt and pepper, and let the vegetables cook for 4-5 minutes. Add 3 cups of either chicken or beef broth to the pot and stir. Taste the liquid to see if it needs additional salt and pepper. You'll want to make sure your broth has enough salt because without it your roast will lose flavor. The broth will keep your beef joint moist while cooking. To ensure your meat is cooked to your desired level of doneness, insert a meat thermometer directly into the center. Don't let the thermometer touch bone. Then cover with a top. After 30 minutes reduce the oven heat to 300F (149C), and set a timer to allow the beef joint to cook for an hour and a half. Check your thermometer to see if your beef joint is close to the temperature of your desired level of doneness. For rare, it must reach a temperature of 120 to 125F. For medium rare, 130 to 135F. For medium, 140 to 145F. For medium well, 150 to 155F. And for well done, 160F and up. As your beef joint rests, its temperature will increase 5 to 10 degrees. Cover it loosely with foil paper, and allow it to rest for at least 15 minutes before slicing and serving.
A: Preheat your oven to 320F (160C) and warm your casserole pot. Brown your beef joint on all sides. Sautee your vegetables. Add broth. Place your beef joint on top of the vegetables. Put the covered casserole pot in the oven and set a timer for 30 minutes. When your beef joint is 5 degrees away from the desired temperature of doneness, remove it from the oven. Let it rest.

Article: Typically, adult Roman males wore an off-white color for their togas. The color was that of the un-dyed fabric. However, other colors were worn, though they typically denoted something specific about the person wearing them. For instance, if the toga was truly white because the fabric was bleached, that generally indicated the person was in public office. Dark colors indicated the person was in mourning. White with a purple border was worn by curule magistrates, while purple with a gold thread around the border was worn, at different times, by generals (although only those who had won battles and wars), kings, and emperors. The Romans wore wool, mainly because it stayed in place better than other fabrics. However, wool can be itchy, as well as very warm. In addition, wool is an expensive fabric. If you want something cheaper, a cotton blend should be fine. Muslin is a good option, because it is light and flowing. Another option is any flannel that is flowing. You can find both of these fabrics at your local fabric store. Basically, you don't want anything too smooth because it will slip right off. A true toga requires about 4 to 5 yards (4 to 5m) of fabric, depending on your height and build. If you're a bit larger, you may want to spring for 6 yards (5.5m), just in case. At the fabric store, you can specify how much fabric you want. Sometimes, if you get the end of a bolt, the store will give you a discount on buying the rest of the bolt passed what you ordered to be cut. For instance, if you ask for 4 yards and the bolt has 4 3/4 yards, the store may give you a discount if you want that extra 3/4 of a yard. Another, easier option is to use a simple bed sheet. While you don't get as much length as a traditional toga, it can be a simple way to create a toga. A queen is a good size. It's slightly longer than a full, but it doesn't have as much width as a king. Some people prefer a twin or full because it doesn't add as much bulk. It can help to wash and dry the fabric. Washing it makes it softer, which can help it flow better. Try adding a fabric softener to help with the process. You can run it through the washing machine twice if once doesn't soften it up enough to drape well.
Question: What is a summary of what this article is about?
Pick a color. Choose a type of fabric. Get the right length. Go for a sheet. Wash the fabric.