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60m to 100m Conversion Tables - USELESS!

When Dwain Chambers won the Indoor Euro Championships 60 meters in 6.42 seconds (March 2009), he predicted that time extrapolated to a 9.70. 
I felt based on previous world records, a conversion of 1.53 or 1.54 would give Dwain approximately 9.82 - 9.89 seconds for a 100 meters.  (He ran a 10.00 season best in […]

Other than Bolt, Are We Really Getting Faster?

Ever since Jim Hines ran the first electronic (FAT) sub 10 second 100 meters in 1968, 1983 was the start of the sub 10 explosion (POP QUIZ – who was the lone sub-10 performance in 1977 ?) 
10 seconds for the 100 meters is the holy grail of sprints, just like the 4 minute mile.  4 […]

400 meter splits - 2009 Berlin World Championships

The official splits from the IAAF can be found here (PDF).  What can we learn from these splits?
Standard Coaching Theory
If your opening 200m is within 1 second of your best 200m, and the differential between the 1st half and 2nd half is about 2 seconds, then simple logic determines your 400m time potential is doubled […]

49er Josh Morgan’s Track Workouts for Football

There are a lot of coaching experts out there who deal with sports specify.
And they all charge big bucks.
I simply look at any given sport and break it down to the fundamentals of training principles and sports physiology.
For example, I’d rather focus on the short speed of a Soccer player than to advise a 10km […]

Usain Bolt 200 meter splits, Speed Reserve and Speed Endurance

19.19. Sounds like a year from the WWI history books.
What is the take home message, when you compare this with his 19.30 from Beijing 2008?
(1) The faster your 100m time (speed), the faster your 200m can potentially be, with a faster opening 100m (speed reserve) taking the curve in consideration.
(2) Everyone slows down the […]

Usain Bolt 19.19 200m World Record Video

Usain Bolt 19.19 200m World Record Video

How fast will Usain Bolt run?

Will he go for the World Record, like he did in Beijing 2008?

Or, will he just go for the win, and the World Record will be bonus?

The only sprinters who will push him (at least while on the curve) are Americans Shawn Crawford and […]

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
.
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, Tyson Gay and the Fastest 10 meter Split Recorded

Usain Bolt is the clear favourite to win the World Championships in Berlin.
But lost in the controversy of who ran the fastest split ever recorded was Tyson Gay’s 2008 Olympic Trials 9.68 performance.  Mind you, it was under a +4.1 m/s tailwind advantage.
A 9.68 (+4.1) 100 meters translates to a 9.85 adjusted by Jonas Mureika […]

40 Yard Dash Times for Usain Bolt and Ben Johnson

Football season is around the corner, so it’s time for yet another 40 yard dash post.
You just can’t get away from the 40 yard dash "trash talk" when coaches and athletes float inaccurate numbers from a 40 yard dash time.
The 40 yard dash was an arbitrary number, just like the 72 ounce steak "eat […]

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 […]

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 […]

400 Meters – Speed is the Key

Gone are the days where the 400 meters was an event for 800 meter runners who moved down in distance.
Today, I am convinced the short sprinters have an advantage over the “strength” sprinters like Lee Evans and Butch Reynolds.  I am referring to the successes of Quincy Watts and Michael Johnson.  In MJ’s case, my […]

Sprint & Hurdles Program Design Overview

This article is guest blogged by Jim Hiserman, author of the book Program Design Method for Sprints & Hurdle Training.

This is a 5 part series:

Part 1 - A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
Part 2 - A Sprint & Hurdles Program Design Overview
Part 3 - Training for […]

A Total Sprint-Training Program for Maximum Strength, Power, Sprint Speed & Core Strength

This article is guest blogged by Jim Hiserman, author of the book Program Design Method for Sprints & Hurdle Training.

This is a 5 part series:

Part 1 - A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
Part 2 - A Sprint & Hurdles Program Design Overview
Part 3 - Training for […]

Dwain Chambers 6.42 Mens 60m - What’s a Good Time for 100 meters?

First, Congratulations to Dwain Chambers for winning the 2009 indoor Euro Championships 60 meters.

Whether he is clean or not is NOT is the topic of this article. You can buy his book and come to your own conclusions.

His winning time didn’t impress me as compared to his 6.42 semi-final race.

Anytime you get within 0.03 […]

Benefits of Caffeine and Multiple Sprint Running Performance

When was the last time you drank 2 cups of strong Starbucks coffee and did a 12 × 30 m, repeated at 35 second intervals?

Doing a 2 x 6 x 30 meter sprints with blocks (or standing pike start) is a common workout providing you have a full recovery for quality sprinting. Technique and […]

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. […]

Walter Dix 2007 NCAA 100 meters 9.93 splits

Walter Dix was the unsung hero of American Track and Field in Beijing 2008.

With all the hype towards Tyson Gay and possibly winning 3 medals (and ended up with zero), Walter Dix came out with 2 medals despite 2 DQs in the 200 meters that moved him up from 5th to 3rd. A 3rd […]

Training 800 Meter Runners

Training 800-Meter Runners
presented by William Wuyke at the NACACTFCA Congress
Aruba, October 2008

The original presentation can be found here.

The 800-Meters
To be a successful runner you must have:

Genetics
Training/Discipline
Coach with knowledge
Desire to win and competitive personality

Terminology

Aerobic Running: running at a pace in which no oxygen debt is accumulated
Maximum VO2: it is a measurement of the maximum rate at […]

Interview with Dwain Chambers - Race Against Me

Dwain Chambers new book Race Against Me: My Story is published by Libros International and will be released on March 2, 2009. You can pre-order the book from Amazon.com.

Flashback to 1988

We all know the story of Ben Johnson in 1988. He served a 2 year suspension and came back to the sport in […]

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