The inside two lanes are the strongest positioning due to the fact these give an advantage in the turns of the race. After you receive your start signal, you should run the first 10 to 20 meters at a pace a little faster than normal. As soon as you are able to get to the inside two lanes without impeding anyone, do so.  Lane one, the innermost lane, is the lane with the best advantage. You should stick in lane one whenever possible. If your race makes use of a staggered start for runners, also called a waterfall start, make your way to the inside lanes as soon as possible. Runners get “boxed in” when they are surrounded by others and cannot break free of the grouping without changing their rhythm. Getting boxed in early can lead to your best pace being hindered by other runners. There is also the risk that other runners may intentionally hedge you into a less favorable position for later in the race. Off the blocks, you and the other runners will likely be at a slightly faster pace than normal. This is a result of adrenaline and is completely normal, though you should be careful not to overexert yourself. Doing so can create difficulty for you later in the race when your energy starts flagging.  Though you don't want to be caught up in the adrenaline rush and burn yourself out on the first lap, you should also be careful that the pack does not pull too far ahead of you. Your first 400 m, which is also your first lap, should be no faster than four or five seconds under your target splits. Your split time is your total time for any point during your run. In a mile race your split times might look like 1:05, 2:10, 3:15 and 4:20 for each lap. Split times gauge your time according to specified waypoints (turns, miles, laps), as though your run had ended there. Remember to stay in lane one whenever possible. You should relax into the second lap after your quick first lap. In lap two, you'll want to ease into your race pace and prepare yourself for the remainder of the race, which is the more strenuous half of the 1600 m. Keep your form tight and take steady, measured breaths. If you aim to make a 4:20 minute mile, it may help you to escalate your speed with regard to turns. Your first lap (which is made up of two turns) was likely a little fast, probably about the pace of a 4:00 minute mile, or a 1:00 minute split. Lap two you should ease up, but by the time you go into your third turn, you should be at a 4:10 minute pace. In your fourth turn, you'll want to be back at a 4:00 minute mile pace. Your second lap should be significantly slower than your first, but not so slow that the pack pulls too far ahead of you. You'll want to read runners as they surge, but you shouldn't be afraid of to surge yourself. Boxing out other runners at this point can put you in better positioning for the end of the race. Keep your surge short to conserve energy and prevent your body from slipping into the anaerobic zone. Limit any surge you do at this point to a maximum distance of 20 m. Any farther and you run the risk of inducing your body's anaerobic response. You'll want to save anaerobic effort for later in the race. Lap three will be the most mentally challenging part of your 1600 m race. This is because you can't kick your pace into high gear yet, but since you're already half a mile into the race, your body will be hurting. You should begin to gain on other runners at this point. Conserve your energy, but close gaps and pass everyone you can without pushing yourself too hard.  Control your breathing. You will be breathing heavily at this point, but you shouldn't be gasping out of control. Lap three is oftentimes the slowest lap. Aim for your pace to be two or three seconds above race pace, maximum. Your split for your third lap should be 1:08, which is the slowest possible to keep you a contender for finishing your mile at a respectable 4:20 minute pace. A good tactic at this point will be for you to set your focus on a runner ahead of you. Start your acceleration as soon as you cross into the final lap. The first 100 m should be taken in a stride. Keep your elbows at 90º and pump your arms parallel to the track.  When the first place runner crosses the start line into the final lap, also called the bell lap, a signal will be given, like a gunshot. Your head position should be straight with your chin in a slightly downward position and your eyes up and focused. Keep your shoulders back to keep your posture strong and your chest tall. You'll want to be light on your feet and you should keep your knees up. Visualize yourself boosting at each 100 m mark to help you achieve your best effort. You should feel a wave of adrenaline at about the 1400 m mark; use this to your advantage to push your speed to the limit in the last 200 m.  In the last 100 m, you should be running at your top speed. Keep your form tight and clean; sloppiness is common due to exhaustion. Your final lap should be almost as fast, if not faster, than your first lap.
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One-sentence summary -- Start strong and beeline for lane one. Avoid getting boxed in. Moderate your pace for the first lap. Cruise your second lap and focus on form. Plan your speed by turn. Surge with other runners if it puts you at an advantage. Prepare yourself mentally for lap three. Accelerate steadily for the last 400 m lap. Ratchet your speed up a notch every 100 m of your last lap.


Before you go through the whole trouble of trying to install the microwave, make sure it has all of the parts it needs. Nothing’s more frustrating that getting right to the last step of installation and realizing you’re missing a bolt or other part you need.  The microwave kit should include a list of parts. Go through and check what’s actually in the box against this kit. If your kit is missing any parts, return to the store you bought it from to exchange it, or contact the manufacturer to order the component you lack. Reading the instructions beforehand will give you an overview of the whole process. That way, you’ll not only understand what each step requires, but also think ahead to what comes next. This will reduce the chances of making a mistake during the installation process. If the instructions ask you to use a technique you’re not familiar with, consider contacting a professional for help. Since a microwave is an electrical appliance, you will need to take care to avoid electrocution or other damage. Before you start installation, go to your circuit breaker, and flip the breaker for the range to the “off” position.
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One-sentence summary --
Unpack the microwave kit and check the contents. Read the instructions. Turn off the power.