SpeedEndurance.com » WMA2007

Speed and the Masters Sprinter

Jimson Lee — Tue, 16 Jun 2009 14:00:00 +0000

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 attrition
200m 0.8 sec
400m 1.6 sec

If you really want to get depressed, you can look at this at an absolute level and estimate an attrition rate of almost one-tenth of a second per year for the 100 meters, or 0.35 seconds in a 400m every year!

Yuck.

This is one reason why some masters athletes don’t bother showing up when they reach the tail end of their age group. Sure, injuries, scheduling and financial reasons also factor in the equation, but these statistics show just how difficult it is to compete with athletes even 4 years younger than oneself.

Some rare elite athletes like 40-year-old Troy Douglas of the Netherlands and 47-year-old Merlene Ottey of Slovenia (formerly of Jamaica) still competed at the elite level. Genetic freaks like Usain Bolt do exist.

You really have to forget your past if you want to run Masters Track. Muscles have a memory – if you sprinted before, the chances are you still "have it".

With the odd exception, the faster you were in your prime, the faster you’ll be as a Masters sprinter compared to other athletes. The law of attrition doesn’t lie. Of course, some Masters athletes like Holland’s Eric Roese or USA’s James Chinn could still run relatively close to their prime.

I get a chuckle when I hear good amateur golfers dreaming to join the Senior PGA tour when they turn 50. Sorry to break the news guys, but I think when Greg Norman or Tiger Woods turns 50, they’ll have the edge on you already.

Same with track. Bill Collins was an alternate in the 4x100m Olympic relay in 1972. And he just kept it up.

But I’m not here to discourage you. I believe in the "absolute" rule. It’s all about YOU improving relative to YOURSELF. No one else. Just you and the clock. If you win some medals, that’s bonus. The post-race beer taste just as good.

3 Considerations before Starting Masters Sprints

But seriously, in addition to the neuro-muscular facts of life, there are 3 important considerations for Masters sprinters for anyone contemplating a comeback:

Compare your fitness today to your peak in your Youth, College or Elite. Have you kept in good shape? How is your over-all fitness?
Flexibility usually decreases with age, unless you’ve been doing Yoga the last 10 years
Most people gain weight after College for a variety of reasons. Are you heavier than in your running prime? Sure, you may claim to be the same weight, but do you still have the same body composition in terms of muscle mass and fat?

By now, you’ve read hundreds of articles on this blog and other informative web sites. You may have purchased books and DVDs, too. You know WHAT to do, but HOW do you get there?

Focus on the Training Plan

Here are my 3 simple rules to consider in your training plan:

Maximize speed training
Maximize efficiency & technique
Avoid injury by monitoring your workouts in terms of speed and volume. Over-training is a natural reaction for the enthusiastic athlete.

Okay, those are just vague guidelines, so here are some helpful and specific tips:

Start with getting in shape, improve flexibility, and losing weight
The warm-up is even more important, as your body has to be ready when the gun goes off. Consider a dynamic warm-up over the traditional static stretching.
Instead of the traditional 3X per week hard workouts (with 1 rest day afterwards), consider 2X per week hard (2 easy or rest days after each hard workout)
Balance speed, speed endurance, and special endurance (see my article on the 6 types of workouts)
Train on grass surfaces (use old spikes with long needles) or simply use training flats
Spend more time (and money?) on recovery, regeneration, and staying loose and supple. Maybe incorporate Yoga? Since you have more money than in College (hopefully!), a good massage therapist cost $70-$90 an hour for a good session.
Alternate training methods: weight training and plyometrics. Weight training and dynamic Olympic lifts are great for CNS stimulus leading up to the big meets
Focus on technique, staying relaxed, reach top speed more efficiently more important
Really watch the diet and caloric intake, and if you must, consider extra supplements, including brain supplements like Tyrosine or Theanine.

Phil Campbell’s Summary

Phil Campbell’s summarized it best with his 4 tips on running a 40 yard dash:

Cover the First Ten Yards in 5.5 to 6 Steps in Perfect Acceleration Position
Stretching to Improve Range of Motion
Correct Technique, Especially when Squatting
Train for Explosiveness – Even in the Weight Room

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

WMA2009 Timetable – Scheduling the 200m and 400m

Jimson Lee — Thu, 12 Mar 2009 03:16:45 +0000

I am very please to see the schedule for the upcoming 2009 World Masters Athletics.

In the qualifying rounds, how you place in your race guarantees your spot in the next round, but your time guarantees your lane assignment. The fastest qualifying times are assigned Lanes 3, 4, 5, 6 and the slower times gets Lanes 1, 2, 7, 8, hence a good reason not to run your rounds too easily.

In the 100m, 200m, 400m, and both hurdle events, the magic number is 25 and 81 declared entries:

24 entries = 2 rounds with 3 heats of 8 runners, with the “2P2T” rule (top 2 Places and fastest 2 Times on non-automatic qualifiers)
25 or more = 3 rounds of 4 heats or 3P4T. Advancing to the Semi-Final race consists of 16 athletes.

80 = 3 rounds of 10 heats or 2P4T. Advancing to the “3 heat” Semi-Final consists of 24 athletes.
81 or more = 4 rounds of 11 heats (or more) or 3P7T. Advancing to the “5 heat” Quarter-Finals consists of 40 athletes.

2007 WMA Revisited

At the 2007 WMA, only 3 rounds were scheduled. I guess they didn’t expect that many athletes to declare (they must have used the “overbooking” airline system method) so “bonus rounds” were added to the M40, M45 200m and 400m.

The 200m had 3 rounds scheduled over 2 consecutive days with Heats one day, then Semi-Final & Final on the next day. Because there were more than 81 declared athletes, a fourth round was required according to IAAF rules. The bonus QF round was held 2 hours immediately following the Heats.

2 hours is perfect for running back-to-back 100m or 200m races, as you are already loose and warmed up, and you don’t have time to cool down. Of course, if you are confident on qualifying, you can run those early rounds with ease (**cough cough** Bill Collins **cough cough**).

The M45 400 meters was a different story, which will be my new age category this time around.

In the 2007 WMA, the 3 rounds were scheduled on 3 consecutive days. With 86 declared athletes, a fourth round was also required. With all the age groups and the number of participants, plus each race requiring 5 minutes for block setup and photo finish results, it would be impossible to schedule the Quarter-Finals right after the Heats, so the Quarter-Finals and Semi-Final were scheduled on the same day 6 hours apart, with the Finals on the third day.

In the 2009 WMA schedule, we see the Preliminaries & Quarter-Finals on the same day (Tuesday), followed by the Semi-Final on Thursday, and Finals Friday. There are no track events scheduled for Wednesday, August 5th.

Wow, they will have to use 2 stadiums or 9 AM start times. Ouch! That means waking up at 5am to allow 4 hours for the body to wake up. Let’s hope the dorms are close by, so we can go back and take a nap.

Actually, in Masters meets, Women start before men, and older age groups go first. But in this case, they would schedule the Preliminaries first, then proceed with the Quarter-Finals. Yes, it may translate to a 9am start time, or even 8am, so be prepared.

The Early Days of 400 meters

It is not uncommon to have two 400m races in one day. In the early days of the Olympics, they would run the Semi-Final and Final on the same day. The 1960 Olympics was the first time the Semi-Final and Final were held on different days, resulting in a World Record of 44.9 seconds.

Between 1960 and 1996, racing on consecutive days was the standard.

Today, with emphasis on records and performances, organizers at the World & Olympic level are inserting a rest day between the semi-final and finals for both the 200m and 400m. Why does a 200 meter race deserve a rest day? The Semi-Final and Finals were usually held the same day. Remember the MJ and Mo dual at the 2000 USATF Olympic Trials? The 2 races were exactly 2 hours apart for live prime time TV coverage.

Michael Johnson – The Iron Horse

Michael Johnson’s 1995 Stuttgart & 1996 Atlanta performances were the true test of the “Iron Horse” for durability, in my opinion.

With 8 races and 1 rest day on 7 consecutive days, he ran:

1995 Stuttgart, Aug 5-11. 400m P, QF, SF, F, 200m P & QF, SF & F (rest day Aug 8 between the 400m SF & F)
1996 Atlanta, July 26 – Aug 1. The same schedule as 1995 WC with one rest day on July 30 between 400m & 200m races.

Let the games begin… the 2009 WMA that is. If we can survive the rounds.

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

2008 USATF Masters Champs Hotels in Spokane

Jimson Lee — Sun, 27 Jul 2008 19:59:30 +0000

COUNTDOWN: 2 WEEKS TO GO!

If you haven’t booked your hotel for the 2008 USATF Masters Championships in Spokane, WA, you’d better hurry. Since Hotels by City is a major sponsor for our Track team’s travels, I summarized the hotels based on pricing. The prices are comparable or lower than Travelocity.

Click here for Deluxe Hotel prices (over $100) or Intermediate hotel prices ($70 – $99)

Comfort Inn Post Falls from $69 Check for availability and pricing

Centrally located on I-90 at exit 7 for wherever your business or leisure travels may take you,whether it is Spokane or Coeur d’Alene you will start your day off right with our complimentary 25 item Sunshine Breakfast,featuring fresh baked Belgian waffles…

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Located off of I-90 near Silver Mountain Ski Resort, the Route of Hiawatha Mountain Biking and Hiking Trail, the Silver Country 1000 Mile Trail System for snowmobiling, mountain biking, and ATVs with access to indoor pool, Jacuzzi, and steam room. The Sta…

Apple Tree Inn Spokane from $66 Check for availability and pricing

We are only minutes from downtown Spokane, Whitworth University, Gonzaga University, Holy Family Hospital, US Veterans Medical Center, Spokane Arena, Spokane Opera House, Northtown Mall, Fairchild AFB, Riverfront Park, and Spokane International Airport. T…

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Beautifully decorated grand hotel located downtown in the heart of the Spokane Medical District. Free airport shuttle. Free parking. Free deluxe continental breakfast…….

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Our Ramada Limited hotel is conveniently located right in the heart of downtown Spokane, across the street from the Davenport Hotel and blocks away from the new River Park Square and Riverfront Park. We are also just a short walk from many restaurants, th…

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Cedars Inn (former Days Inn) in Liberty Lake is conveniently located in Liberty Lake only 10 Minutes from the Spokane Valley Mall,. The hotel is within 20 minutes from downtown Spokane and 20 minutes to Coeur d’Alene Lake, Spokane Veterans Arena, and num…

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Downtown hotel. Great central location in Art District. Walking distance to shopping, theaters and restaurants. Great central location. FREE continental breakfast every morning. Exercise room and suites available. Great value. Great location and friendly …

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

2008 USATF Masters Champs Hotels in Spokane

Jimson Lee — Sun, 27 Jul 2008 19:56:52 +0000

COUNTDOWN: 2 WEEKS TO GO!

Click here for Budget hotels (under $70) or Deluxe Hotel prices (over $100)

Comfort Inn North from $96 Check for availability and pricing

A short 15 minute drive to the Gulf of Mexico and some of the world’s best beaches. Surrounded by great shopping and world class restaurants. Minutes from Busch Gardens, historical Ybor City and all other major attractions in the Tampa Bay area. Walking d…

Best Western Peppertree Airport Inn from $95 Check for availability and pricing

Stay at this Spokane, Washington hotel ideally situated 5 minutes from the Spokane International Airport. Best Western Peppertree Airport Inn is conveniently located with easy access to key area attractions and business locations including Fairchild Air…

Quality Inn Oakwood from $94 Check for availability and pricing

The Quality Inn Oakwood is ideally located only 12 miles from the Spokane International Airport. This Spokane hotel is convenient to local attractions including Eagles Ice-Arena, Manito Park, the INB Performing Arts Center and the Spokane Convention Cente…

Holiday Inn Express Spokane-valley from $87 Check for availability and pricing

Welcome to Spokane Valley, Washington Holiday Inn Express. When you stay with us, you arrive as guests, leave as family! Just ask the resident Stress Manager, Kip Holiday, our Golden Retriever!Your Holiday Inn Express, Spokane Valley hotel is located with…

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Stay at this Liberty Lake hotel conveniently located off Interstate 90 at Exit 296. 5 minutes from Spokane Valley and five minutes from Post Falls Idaho. The Best Western Peppertree Liberty Lake Inn is conveniently located with easy access to key attract…

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Welcome to the Holiday Inn Express Hotel & Suites, Cheney, WA – University Area, located in Eastern Washington®s West Plains! One of the newest hotels in the Inland Northwest, the Holiday Inn Express was built in July 2006. We are located 1.8 m…

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This award winning hotel is located right downtown. Walking distance to the Opera House, Convention Center, River Park Square Shopping, and several great restaurants. Included in the room rate is a Breakfast Bar complete with 3 different types of cereals…

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Comfort Inn North from $70 Check for availability and pricing

The Comfort Inn North offers wonderful guest service. An excellent location with a new Golden Corral Family Buffet adjacent. A Spokane favorite! Outdoor pool is covered. Hotel requires valid identification upon check-in. Pet charge: 10.00 USD per night, p…

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

2008 USATF Masters Champs Hotels in Spokane

Jimson Lee — Sun, 27 Jul 2008 19:52:38 +0000

COUNTDOWN: 2 WEEKS TO GO!

Click here for Budget hotels (under $70) or Intermediate hotel prices ($70 – $99)

Holiday Inn Express Spokane-downtown from $129 Check for availability and pricing

The Holiday Inn Express Downtown Spokane Hotel is an excellent location for business and leisure travelers alike. Perched above the city with a 360 degree view, our hotel in Spokane is close to Spokane shopping, dining, and all that Downtown Spokane has t…

Hilton Garden Inn Spokane Airport from $129 Check for availability and pricing

The Hilton Garden Inn Spokane Airport features 120 rooms, each equipped with a spacious work desk with two phones (each with 2 lines), voicemail and a dataport with complimentary high speed internet in each guest room. A hospitality center in each room i…

Holiday Inn Spokane from $124 Check for availability and pricing

Holiday Inn Spokane-Airport Hotel opened May 2003 and is complete with conference center, located in the fastest growing area of Spokane County, the West Plains. The Holiday Inn Hotel Spokane-Airport is conveniently located 3 minutes from the Spokane Inte…

Red Lion Hotel At The Park Spokane from $124 Check for availability and pricing

***Guestroom renovations were completed in March 2006***At the edge of Riverfront Park, on the banks of the cascading Spokane River, the Red Lion Hotel at the Park is situated just over a footbridge from downtown Spokane?s biggest attractions. The Opera H…

Hampton Inn Spokane from $123 Check for availability and pricing

The Hampton Inn Spokane is located 4 miles west of downtown, and 4 miles east of the Spokane International Airport. The hotel is near local attractions such as Finch Arboretum (1.0 miles), Indian Canyon Golf Course (4.0 miles) and Riverfront Park (4.0 mi…

Doubletree Hotel Spokane-city Center from $119 Check for availability and pricing

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Red Lion River Inn from $119 Check for availability and pricing

***Guestroom renovations were completed in May 2006*** The Red Lion River Inn is a quiet urban hideaway nestled along the beautiful north bank of the Spokane River. Just steps from Riverfront Park and the Centennial Trail, our guests have easy access t…

Residence Inn By Marriott Spokane East Valley from $119 Check for availability and pricing

At the Residence Inn (Spokane), we have perfected the extended-stay experience by combining all the comforts of home with our passion for making every guest feel welcome. Our (eighty-four) suites offer separate living and sleeping areas, plenty of spa……

Ramada Spokane Airport And Indoor Waterpark from $110 Check for availability and pricing

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Fairfield Inn Spokane from $109 Check for availability and pricing

The Fairfield Inn Spokane Downtown offers spacious guest rooms with free Wi-Fi, located a block from the Spokane Convention Center near the airport. Free continental breakfast, 24-hour market, fitness center, pool, ample free parking…….

Mirabeau Park from $106 Check for availability and pricing

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Comfort Inn Pottstown from $103 Check for availability and pricing

The Comfort Inn Pottstown is an Eight-time Gold Award Winner. Our home away from home atmosphere will make you feel comfortable and at ease. We are conveniently located on Route 100 and one mile north of Route 422. Our amenities include: deluxe continenta…

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

WMA2007 4x400m M40 Silver Medal, Canadian Record

Jimson Lee — Fri, 04 Jan 2008 08:01:07 +0000

This video is part of the series 2007 Year in Review.

Team Canada’s Christain Lemassif, Malik Crepsac, Paul Osland and Michael Sherar “won” the silver medal in the 4x400m by 0.66 seconds at the 2007 World Masters Athletics in Ricionne, Italy.

Team Canada ran uncontested in the first heat in 3:26.67 and set a new Canadian Record for the M40 division.

The eventual winner, Italy, knew the time to beat and ran in the next heat in a time of 3:26.01.

This is really is too bad, as we will never know the outcome of a true head to head meeting! Especially when you consider there were 3 teams in Heat 1 and 5 teams in Heat 2 on an 8 lane track (the latter had a late scratch).

It should be noted that prior to Riccione, Team Ontario with members Eddy Renelique, Malik Crepsac, Paul Osland, and Christain Lemassif ran 3:31.71 and broke the CAN M40 4x400m record at the OMTFA Summer Mini Meet.

The old record was 3:32.25 set by Bob Zimmerman, Ray Tucker, John Garland, and Gardiner from the 1989 World Championships in Eugene, USA.

Congratulations everyone!

You can downoad the file for later viewing, or click on the video below. WARNING: the file is almost 200 Megabytes in size.

Canada is in Lane 3 with a 3 turn stagger.

Here are some photos of the all the team members (mouse over the photo to see the team members names):

Thanks to Paul for the video, and Doug Smith for the picture of Christian.

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

World Masters Athletics 2007 – M40 200 meters Heat 12

Jimson Lee — Fri, 07 Dec 2007 13:50:06 +0000

When you have over 81 entrants, 4 qualifying rounds are required by the IAAF. With 89 declared competitors, we had 12 heats where the top 3 places and 4 fastest times (i.e. “3P4T”) advanced to the Quarter-Final round of 40 athletes.

You can simply click the image below (FLV version, browser ready), or click here for the full size 720×480. Please allow time for the file to buffer to your hard drive, and Windows Media Player is required. You could also right-click on the link above and save it onto your computer.

Enrico Saraceni is the 2005 WMA Champion in the 200 meters and 400 meters. He also hold the current world record for the M40 400 meters (47.81). He narrowly missed a 3rd gold medal in the 100 meters, losing to Anthony Noel of GBR (10.74 vs. 10.79).

In this race, the tall Italian makes it look so easy running out of lane 4.

START LIST / Lane Assignments

Results:

Full results can be found here.

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

World Masters Athletics 2007 – M40 200 meters Heat 11

Jimson Lee — Fri, 07 Dec 2007 01:42:28 +0000

US Champion Aaron Thigpen, who still competes in Open races, wins his heat easily.

START LIST / Lane Assignments

Results:

Full results can be found here.

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

World Masters Athletics 2007 – M40 200 meters Heat 10

Jimson Lee — Wed, 05 Dec 2007 19:08:06 +0000

It’s starting to get late into the evening. Almost an hour has passed since the first heat, and the Quarter finals are 90 minutes away. The 200 meters have been going on all day starting with the women’s group from oldest to youngest. The only group remaining is the M35-39 age group.

Mauro Graziano runs well out of lane 1 and jogs the last 50 meters to qualify for the Quarter-finals.

START LIST / Lane Assignments

Results:

Full results can be found here.

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video

World Masters Athletics 2007 – M40 200 meters Heat 9

Jimson Lee — Wed, 05 Dec 2007 07:23:21 +0000

Fellow countryman Christian Lemassif runs well out of lane 6 and qualifies easily for the Quarter-finals. He reminds me of a certain Steve Lewis with his tall upright running style and long strides.

START LIST / Lane Assignments

Results:

Full results can be found here.

Most Popular articles for 2011:

400 meter Training and Racing:

800 meter Training: Training 800 meter runners

Sprint Starts: Usain Bolt training regimen video: The Start

Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson

Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time?

Recovery: Ice Baths for Workout Recovery

Supplements: Nutrition for recovery: The Post-workout drink controversy

Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance

Strength Endurance: Matt’s 60-second pull up World Record Video