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Saturated Fats, Monounsaturated Fats, Polyunsaturated Fats, and Terrible Trans Fats

I discussed the topic of protein in great detail, and promoted Omega 3 fatty acids.  I even promoted chocolate milk, which contains saturated fats, especially the whole milk variety.
But what about fats?
Here is a brief overview of the 3 main fats: Saturated Fats, Monounsaturated Fats, and Polyunsaturated Fats, and of course, the terrible Trans Fats […]

100-200-400 Sprint Doubles and Triples

When Michael Johnson became the first man to win the 200-400 double at the same Olympics, a lot of people didn’t know that feat was accomplished TWICE by a female athlete.  USA’s Valerie Brisco-Hooks did it in the Eastern Boycott Olympic Games of Los Angeles in 1984.  Then Marie-Jose Perec of France did it hours […]

Peaking, Planning and Periodization

Timing is everything.
Can you really peak 2 or 3 times a year?
More recently, Jeremy Warnier’s 2004 season come to mind with his victories at the NCAA Championships, USATF Olympic Trials, and of course, the Olympic Games.  Each of these victories were personal bests, and he sure saved the best for last!
Did he really peak 3 […]

Treating Sore Muscles - Try Arnica or Traumeel

At every indoor meet, I still remember vividly the scent of Ben-Gay in the locker rooms.  Now combine that smell of muscle rub ointment, sweat and the musty locker room, and you can guarantee that rancid combination is a smell you’ll never forget.
Depending on your country, famous brands other than Ben-Gay (recently changed to […]

When Should an Athlete Double Up?

This is part 2 of the article Running 100 Meters before your Big Race.
With the USATF National Championships around the corner, you have to ask yourself when is a good time to double.
Unlike the Olympics or Olympic Trails spread over 8 –10 days, the USA system is 4 days long and only 3 days for […]

Why Do Jamaicans Run So Fast? The Movie

In all fairness, Spanish producer Fernando Garcia-Guereta starting filming the 61 minute documentary Why Do Jamaicans Run So Fast? prior to the Beijing 2008 Olympics.
The film is presented at this year’s American Black Film Festival June 24-27 in Miami Beach, Florida.  It is the only non-American film nominated, which says a lot.  The film also […]

Men’s Nike LunarGlide+ featuring the Dynamic Support System

Key Product Features

-The Nike LunarGlide+ is the first running shoe to deliver both top-tier cushioning and as-needed support with the new Dynamic Support system.

-The Dynamic Support system in the Nike LunarGlide+ mid-sole is comprised of a lightweight LunarLite foam core that sits within a firmer foam carriage. The LunarLite foam core is cut to fit […]

World Championships Relay Team Selection Policy

Interesting email from the USATF this week.  Relay selections has always been a center of controversy ever since the 1936 Olympics.
Prior to 1936, the 4×100m relay pool was a special group of athletes outside of the individual 100 meter athletes.
Then, usually the medal winners at the Trials plus the 4th place finisher were the four […]

Bill Bowerman, NIKE, PRE and… Harry Jerome?

YET another successful Harry Jerome International Track & Field Classic is under our belts.  In case you missed it, you can view all the races and interviews on Flocast.org.
Harry Jerome was the most decorated sprinter between the Percy Williams (1920’s) and Ben Johnson (1980’s) era.  One of the many highlights was his bronze medal in […]

Remember Asafa Powell’s First of Three 9.77?

Usain Bolt’s 9.77 in Ostrava (+2.1 wind) today reminded me of Asafa Powell’s 9.77. Actually, he ran it THREE times.

So last Sunday marks the 4th anniversary of the first of three 9.77 performances set by Asafa Powell.
This picture was originally published by USA today on June 15, 2005.

Click here for the […]

Usain Bolt Ostrava 9.77 Video

Usain Bolt in Ostrava

How fast will Usain Bolt run?

His last 2 races, the 150 meter race in Manchester, and his 10 flat 100 meter race in Toronto, were affected by rain.

Put Bolt on a fast track, some decent weather, favorable wind, and a couple of guys with 9.99 PRs, and anything is possible.

UPDATE: Try 9.77 […]

Speed and the Masters Sprinter

Speed decreases with age.  That’s a fact of life.  Check the World Records in different age groups if you don’t believe me.
I call it "The Law of Attrition".
I used a random sample of the 2007 WMA results in Ricionne, using the M40 – M65 5 year age groups as my sample pool:

100m 0.4 seconds […]

Technological Innovations in Track and Field

Let’s face it, the new swimming suits have helped demolish world records at a record pace (no pun intended).
Ross and Jonathan from the Science of Sport quoted the average age of a swimming world record for men was 13 months and 8 months for women.  That’s a World Record every year!
By comparison, the average […]

Usain Bolt in Toronto Video

Usain Bolt is coming to Canada.

There was an interesting article from Steve Simmons of the Toronto Sun outlining why his is attending the meet live.

He quotes, “A once-in-a-lifetime opportunity to see a once-in-a-lifetime kind of athlete”.

I will not be there, so I don’t get credit for the video.

In fact, I won’t be at the 2009 […]

Low Level Laser Therapy for Pain and Injuries

Low Level Laser Therapy is also known as Cold Laser Light Therapy, or Low Intensity Laser Therapy.  This is not to be confused with the Far Infrared Radiation “heating healing” pads which treats another set of ailments.  I’ll cover that in another article.
Last year, I was fortunate and unfortunate to experience this alternative form of […]

Running 100 Meters before your Big Race – Thoughts on Shawn Crawford

Did anyone notice Shawn Crawford’s 100-300m double at the 2009 NIKE Prefontaine meet?   He ran a 10.21 (+0.1) 100  meters followed by a rare 300 meters in 32.47 about an hour later.
At the 2008 Beijing Olympics, Shawn Crawford crossed the line in 4th place, got a silver medal from 2 disqualifications (Churandy Martina and Wallace […]

200 Meter Speed for the 400 Meters

I was going over the archives of some of my favourite world class quarter-milers, and just wanted an idea on their 100m or 200m times.
This list proves you don’t need to run sub 20.00 for a 200m to break 44, but it certainly helps!
One thing is certain, you must have decent 200m speed if […]

Rest and Taper After a Maximal Performance – Thoughts on Tyson Gay

We all know to rest and taper BEFORE the big meet.  That is just common sense.  For a good review, check out Derek’s 10 Day taper DVD.
Here are two of many guidelines I like to use for my sprinters:

10 day taper AFTER a major Personal Best or World Record.
5-7 100 meter races before […]

Weight Ratios for Power Clean, Bench Press & Squats

What are the recommended weight ratios for power clean, bench press and squats in terms of your bodyweight?  You can see my old weight training program, a discussion on how to determine 1 rep max (1 RM) and another sample weight training program from another coach.
I try not to get hung up on numbers in […]

Cereal and Milk, not Chocolate Milk Better for Recovery?

I’ve harped on the benefits of chocolate milk instead of high priced protein powders in the last few articles.
Now research from The University of Texas at Austin has proved a bowl of whole-grain cereal is just as good .  (Sorry, Fruit Loops, Coco Puffs and Lucky Charms do NOT count!)
Because at the end of the […]

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