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400 Meter Training Tips from Bill Bowerman

Bill Bowerman is more famous for co-founding NIKE and coaching long distance runners, but he did coach sprinters and field events.  I covered Harry Jerome and Otis Davis in previous articles.
From his book Bill Bowerman’s High-Performance Training for Track and Field (Third Edition) he compares the training patterns of Stan Wright, Jim Bush, and John […]

Arm Action in Sprinting

Did anyone notice the arm action in Usain Bolt’s 200m on the straightaway?  And how it slightly differed compared to the last 40 meters of his 100 meters?
This brings up the topic of arm action in sprinting.
Famous Canadian Track Coach Geoff Gowan would say, “You run with your arms on your legs”.
To study arm mechanics […]

400/800 Meter Training Workouts - The Beakdown

Here is a classic workout from my archives under the guidance of long time McGill coach Dennis Barrett.

We called them “breakdowns” for obvious reasons: 600-500-400-300-200. Recovery is “walk what you run” to a maximum of 400m:

- 600, walk 400
- 500, walk 400
- 400, walk 400
- 300, walk 300
- 200, walk 200

This is a long […]

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 […]

Last Ten 400 meters Dash Olympic Champions

I was going to post the last ten 400 meters dash Olympic Champions, but decided to post the last 16 Olympic medalists since the post WWII “modern era”.

To read more about these athletes, click on the link under their name. Some names require no introductions.

This list is a classic, but it leaves me with […]

Greatest Relay Leg - Herb McKenley 1952 Olympics 4×400m World Record

With the passing of Larry James, and his gold medal in the 4×400m relay in Mexico City, I decided to surf around for some great relay moments. In that relay, I am impressed how Ron Freeman opened up an insurmountable lead as their second runner. In fact, Kenya was in first place at the […]

2008 USATF Masters Champs Videos - Mens 200m

The 2008 USATF Masters Championships were held in Spokane, WA from Aug 7-10.

The usual suspects came out (as usual) in the Mens 200m.

Stephen Robbins bettered the listed world M65 200m record in 25.36 (-0.8w) seconds. Earlier this year he posted a pending world record time of 25.20 seconds, with both times bettering the listed W65 […]

2008 USATF Masters Champs Videos - Mens 100m

The 2008 USATF Masters Championships were held in Spokane, WA from Aug 7-10.

After crossing the border, it was still a 2 hour drive to Seattle, then another 5 hours across HWY 90 in some of the most spectacular scenery in the Pacific Northwest

Due to a camera malfunction, I was only able to get a few […]

Immense Pressure for Hometown Olympic Athletes - Liu Xiang of China

We all remember Cathy Freeman winning the 400 meters in front of her home country at the 2000 Sydney Olympics. Prior to the start of the 400 meter rounds, she took part and lit the Olympic flame at the Opening ceremonies. I have to admit, this was the most stunning flame lighting spectacle […]

Comparing 4×400m World Records of 2:56.16

In both the 1968 and 1988 Olympics, USA ran the exact same time of 2:56.16 in the 4×400m relay 20 years apart. (1968 was set in altitude in Mexico City).
The roll call for 1968 was Vincent Matthews, Ron Freeman, Larry James, and Lee Evans.
In 1988, it was Danny Everett, Steve Lewis, Kevin Robinzine, and […]

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