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Usain Bolt Splits - 9.69 vs 9.58 - Can He Run Faster?

This is Part 1 of a 2 part series. Click here for Part 2 with 10 meter splits
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Honestly, I didn’t expect Usain Bolt to run sub 9.60. 
I felt a WR was imminent after watching his SF, and I knew his chest thumping slowdown in Beijing showed me he could run low 9.60.
But a […]

Usain Bolt Speed Reserve vs. Michael Johnson Speed Endurance?

With all the hype about Usain Bolt’s 10 meter splits and speculation on what he could have run, I forgot to analyze the 200 meters! Shame on me!

I touched the topic of Speed Reserve in Part 1 and Part 2.

Usian Bolt’s 200m splits were clocked at 9.98 + 9.32 splits for his 200m. […]

Vince Anderson’s Sprint Acceleration and Maximum Velocity

This summary was written by Richie Mercado

Vince Anderson - Sprint Acceleration - USA (University of Tennessee)

Introduction

Most American athletes come in with misunderstandings of technique and the goals of sprinting. For example, many fail to understand that they must power out of the blocks instead of going for speed! Coaches have to be careful to get […]

Usain Bolt Training Regimen Video - The Start

Many Thanks to Puma for providing this training video of Usain Bolt, shot prior to the 2008 Beijing Olympics in his hometown of Jamaica.

In the video, I love the casualness of Usain Bolt wearing Basketball pants over his training tights.

After the Olympics, his coach tells everyone his secret to success was a hard work ethic […]

Valeri Borzov - Training Procedures in Sprinting

This is the 4th article on Valeri Borzov. In cased you missed the other three, please refer to

Video of Sprinter Valeri Borzov 100 meters, Olympic Champion
Valeri Borzov - A Clinic on Sprinting from Starting Blocks - First 3 Steps
Valeri Borzov - An Hour Before the Start.

Here is another great article from Canadian Athletics […]

What is Speed Reserve? Part 1 - 400 meter Sprinter types

Before I discuss the topic of speed reserve, I want to talk about the different types of 400 meter sprinters.

Types of 400 meter runners

100/200 sprinters moving up to the 400m: In the past, short sprinters moving up the distance were rare. Remember Eric Liddell in Chariots of Fire? Today, we’ve […]

Dwain Chambers on Usain Bolt, Asafa Powell, Stride Length and Stride Frequency

Here are some quotes from the original article on timesonline.co.uk, and some commentary and analysis that follows it.

On Extrapolating 60 meters performances to 100 meters

Charles van Commenee, the new head coach at UKA, has said that Chambers is welcome back and the sprinter is hoping that this message will lead to a change in thinking. […]

Usain Bolt 100m 10 meter Splits and Speed Endurance

Usain Bolt won the 100 meters because of his speed endurance.

I’ve said this all along, unless you are running a 40 yard dash or 50 meter sprint, sprinting the 100, 200, or 400 meters is all about speed endurance… reach your top speed, and maintain it. The winner of two athletes with the same […]

Video of LaShawn Merritt Beijing Olympic 400 meter 43.75

In stunning fashion, LaShawn Merritt upset Jeremy Wariner to win the Olympic Gold medal in 43.75.
LaShawn Merritt appeared to be left in the blocks with a 0.318 reaction time. But in a 400 meters, the reaction time is not as critical as your first 40-60 meters which sets you up for the entire race. […]

How to Run the Perfect 200 Meters

The following article is from NBCOlympics, used with permission.

A breakdown of what Usain Bolt needs to do to break Michael Johnson’s 200m world record
By Joe Battaglia, NBCOlympics.com

BEIJING — When Michael Johnson set the 200m world record of 19.32 seconds at the 1996 Atlanta Games, all of the factors that he needed to be perfect for […]

Usain Bolt 200m 19.30 Olympic World Record Video

Who said Michael Johnson’s 19.32 World Record would last 50 years?

Try 12 years.

Usain Bolt shocked the world today with his 200m Olympic Gold Medal and World Record with a 19.30 performance. This time, there was no show boating, no pre-celebration BEFORE the finish line.

8 races. 6 days. 2 Olympic Gold medals. […]

Usain Bolt 100m 9.69 Olympic World Record Video

Utterly, amazing!

And he slowed down. Imagine if he ran right through?

Take my 100 meter to 200 meter conversion equation of doubled and add or subtract +/- 0.2 seconds = 19.38 (+/- 0.2).

The next question is, “Can he bring down Micheal Johnson’s 19.32?”

Will he win 3 Golds with Jamaica winning the 4×100m relay? How […]

400 Meter Training: 2 x 300m or 2×40 second Workout

When Jeremy Wariner or Michael Johnson does a 2 x 350 meter workout, those times are well under 40 seconds. That doesn’t mean YOU should do a 2 x 350 meter workout.

The purpose of this workout is for “speed endurance”, or to be exact, special endurance.

The ultimate goal of the workout is to reach […]

Clyde Hart Drills Session at the USATF NPEP

These are some of the highlights from the USATF National Podium Education Project in Las Vegas from Dec 11-15, 2007.
UPDATE: download Clyde Hart’s 60 page Training Manual here

It was a dark and stormy night cold and windy day in Las Vegas for the outdoor session at the USATF National Podium Education Project.
The video quality is […]

Clyde Hart Training Manual and Speed Drills

These are some of the highlights from the USATF National Podium Education Project in Las Vegas from Dec 11-15, 2007.

As expected, Clyde Hart’s presentation had a full house.

At the beginning of his lecture, he handed out this monster 60 page handout which included:

Baylor Sprint Relay Exchange (including 4×400 Relay Running) (9 pages)
400 Meter Training (his […]

HSI John Smith Drills Session with Jon Drummond

These are some of the highlights from the USATF National Podium Education Project in Las Vegas from Dec 11-15, 2007.
Anytime you have John Smith presenting, you can feel the passion in his voice. This man loves Track and Field.
Add ex-athlete turned coach Jon Drummond to the mix, and you have an educational and comical […]

Jeremy Wariner’s 2 x 350 meter workouts

UPDATE: download Clyde Hart’s 60 page Training Manual from the 2007 USATF NPEP Conference.

In this recent article from the IAAF website, he quotes:

At a recent workout, Jeremy Wariner ran a pair of timed 350m sprints, with five minutes rest between the two. He was clocked in 40.09 and 41.60, faster, according to the training logs […]

Speedlinking: The Complete Guide to 400 Meter Training

UPDATE: download Clyde Hart’s 60 page Training Manual from the 2007 USATF NPEP Conference.

Speedlinking is a term to define a collection (or handful) of good posts on a particular topic, very similar to a Blog Carnival.
Here is a collection of workouts and race strategies from around the world:
From Speedendurance.com’s archives:

Clyde Hart Training Seminar Notes
Differences […]

Race Strategy - How to run the 400 meters

What’s the best way to run the 400 meters?
Go hard for 300 meters and hang on; and if you die, you die? Or run even pace splits?
Both work depending on your conditioning and experience. Once you have a race plan, you stick with it. Of course, talk it over with your coach […]

400 Meter Training from Supertraining

UPDATE: download Clyde Hart’s 60 page Training Manual from the 2007 USATF NPEP Conference.

If you are serious about training for the 400 meters, or even sports and general fitness, Supertraining and Supertraining Blog is a great resource. It is devoted to sports, strength and fitness science, training, therapy and education.
It was founded by […]

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