SpeedEndurance.com

The Top 5 Supplements to Take (Updated 2012 Version)

Jimson Lee — Fri, 10 Feb 2012 13:42:00 +0000

One of my very first Blog posts written 5 years ago was titled The Top 5 Supplements to Take (or top 3 if you are on a budget).

OTC (over-the-counter) supplements for athletes come in 3 different categories: (1) for health reasons, (2) for recovery, and (3) performance. There’s a 4th category, and that’s for weight loss, but most Track athletes don’t have to worry about this.

In a perfect world, everything you need for your body is at the grocery store. Jeremy Wariner doesn’t take supplements, and neither does Usain Bolt with the exception of Vitamin C.

I have since changed the order of priority. For those on a limited budget and can only afford one item, then take the first one on the list. If you can afford 3, take the fist 3 on the list:

Photo credits: Getty Images

1. Fish Oils

There’s enough research out there that proves fish oils, or omega-3 fatty acids, are beneficial for overall cardiac health benefits, and well as reducing inflammation. It also keeps your omega-6 : omega-3 ratios in balance since we eat too much of the omega-6 variety in processed and fast foods.

Omega-6 is normally very high in North American diets, and I believe ratios are important, thus supplementing with Omega 3 makes a lot of sense. The ideal ratio of Omega-6 : Omega-3 is a probably around 2:1 or 3:1, but the average North American diet with fast food and restaurants is probably about 20:1 .

There are some major differences in flax oil (primarily alpha-linolenic acid) and Omega 3. Flax seed or oil is not enough. Flax is mainly alpha-linolenic acid, and he conversion of alpha-linolenic acid to linoleic acid (or EPA/DHA to be exact) is marginal.

So I believe healthy average people who eat crushed flax seed and plenty of fish are probably getting enough Omega 3, but athletes may want to supplement with fish oils.

2. Post Recovery workout drink

This doesn’t have to be a supplement, as I prefer real food any day. But sometimes a liquid snack is more portable and convenient. The question is, what ratio of carbs : protein should you consume? 1:1? 2:1? 4:1? And there’s the chocolate milk theory too (my McGill alumni teammates will understand this).

For further reading, see the Post Workout Drink Controversy.

3. Protein shake

We all agree protein powders have an edge for convenience. Some are RTD (ready to drink), and some require cold water and a shaker. But natural wholesome food sources have extra benefits beyond powders. Beef has iron. Fish has Taurine, Omega 3 oils, and B12. Dairy products have calcium.

Again, I prefer real food, and if you have access to chicken breast and broccoli, great. Or beef jerky. But sometimes when hunger strikes, you are better off with a protein shake than a carbohydrate loaded pastry and a coffee at the office.

There are many factors you should consider when choosing protein. Read Why Food can be Better than Protein Powders.

4. ZMA

Your recovery is as important as the training. This means rest days and proper sleep. The amount of hours is important, but the quality of sleep is equally as important. There’s a new and improved ZMA-5, which is simply ZMA + 5HTP + B9.

As far as sleep strategies, try to sleep in multiples of 90 min REM cycles such as such as 6, 7.5 or 9 hours of sleep to avoid waking up groggy. Here are 4 different sleep strategies.

5. Ergogenic Performance Aids

There are 4 types of supplements in this category, which would make this list 9 items long, but luckily there is a single product that has all 4, and that is SNAC’s latest supplement called PED. (Yes, you read that right, but it stands for Performance Enhancement Drink)

Here is a short list of legal supplements you can take on race day to improve your 400 meter times.

Stimulants: coffee & caffeine
Nootropics: Redbull, 5 Hour shots and Vitalyze
Lactic Acid buffers: Beta Alanine and baking soda
Nitric Oxide: L-Arginine, Viagra and vasodilators

6. Honorable mention: Powered Greens

Nothing can replace the macronutrients in real food. But for those who feel you must eat your veggies, then powdered greens may be your answer. If you plan to travel, and you know you’ll be eating out at restaurants, then carrying a small tub of powdered greens might be helpful.

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

The Secret to Sprinting is to Relax (and Win)

Jimson Lee — Thu, 09 Feb 2012 09:00:00 +0000

Here is a drill.

Hold a paper tube in your mouth with your teeth, then sprint 100 meters.

After the run, inspect the paper tube.

Those who had no teeth marks on the tube were considered sprinters.

Those with teeth marks were simply considered runners.

Thus, the main quality to sprinting is the ability to relax.

Valery Borzov – the Best Sprinting Technician

Hey, I am not making this up. Watch the first 3 minutes of the video on YouTube.

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

Clyde Hart’s 200/400M Sprint Training Program

Jimson Lee — Tue, 07 Feb 2012 17:00:00 +0000

Clyde Hart’s 200/400M Sprint Training Program

Clyde Hart’s resume at the NCAA and Olympic level proves his method works for the athletes he recruits.

I’ve seen Clyde in person at several conferences, and the room is always silent with his stories and examples when he talks about his training methods. This Blog has free videos from the 2007 USATF NPEP.

You can get Clyde Hart’s updated 60 page training manual when you signed up for the monthly newsletter.

As for videos of his training, he just released 2 videos courtesy of Championship Productions.

The first video is titled Clyde Hart’s 200/400M Sprint Training Program and it’s over 3 hours spanning 2 DVDs.

He goes though periodization with detailed pre-season and in-season training plans for the long sprints. It’s the same training plan used with Michael Johnson, Jeremy Wariner and Sanya Richards!

The focus is on training, techniques and racing strategy, as well as specific types of workouts and drills. The best part of the video is footage of an actual live workout setting.

Clyde Hart’s Speed Development for Track & Field

The second video is titled Clyde Hart’s Speed Development for Track & Field and this is almost 2 hours long.

He discusses the proper movements and mechanics for sprinter, everything from hand and arm movements to foot strike and stride length, stride rate, relaxation, and the mental game!

He also describes his “Speed Makers” and “Event 300′s” workouts (as seen in the manual), plus he goes through a detailed warm up routine. (The warm up is part of the workout!)

Whether you coach your sprinters long-to-short, or short-to-long, you will learn something from these videos.

>> Click here for Clyde Hart’s 200/400M Sprint Training Program (2 DVD)

>> Click here for Clyde Hart’s Speed Development for Track & Field

>> Save $20 when you buy both sets (a total of 3 DVDs spanning 5 hours!)

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

Strengthen your Hip Flexors

Jimson Lee — Tue, 07 Feb 2012 09:00:00 +0000

This is part 4 of the article How to Run Faster… at any Age as we start going into Technical Competency and Sprinting Efficiency. Part 2 talked about the importance of coordination. Part 3 talked about Hip Height and Sprinting.

I would classify training the hip flexors more of a strength endurance exercise.

In short, Strong hip flexors allow for a faster and more powerful forward leg movement and upward knee drive, as well as a good complement for Training the Posterior Chain.

I also believe training the hip flexors have a key role in injury prevention, and you’ll have to go back to my article on Hamstring Injuries, the Iliopsoas and Imbalances to understand why.

When you are running the 200 or 400 meters, and fatigue sets in, having strong hip flexors will carry you through the line. Just watch a track meet and you’ll see the hips “collapse” in novices.

Here are some of the popular hip flexor exercises to strengthen them. Be sure to stretch the hip flexor afterwards with a good set of lunges and with a foam roller.

Photo source: http://mytriathlontraining.com/?page=7

Slow Running A’s or High Knees. I still have memories of my 9 years with Coach Dennis Barrett doing these. Basically, it’s running on the spot with high knees, but not too high high where the hips drops. This would be an oxymoron to hip height. The arms are fluid, like a running action. Relaxation is key. We start with 3 sets of 10 meters and build up to 50 meters or more throughout the season. The key is form, and you should stop the exercise when form deteriorates. Cues are “stay tall”, “relax”, “good arms”, and “lean forward”.

Cable (or Band) Knee Drives. 3 sets of 10 reps. Usain Bolt reportedly does these, so it must be good? Using a low cable pulley and an ankle cuff attachment, stand so that the cable has pressure, but not enough to whip you backwards. Drive your knee explosively up to your chest. Keep the movement controlled as you lower. Using band will give a different feel, and thus you’ll have to really accelerate the initial explosive movement. Make sure the upper body stays tall and this will work your core as well.

Knee Drives (no weight). 3 sets of 25 or 30 reps. This is the same as the above, but you simple drive your knee and your foot lands on a small box or chair in front of you. Make sure when you drive with the knee, the opposite arm goes backwards.

Lying Cable Knee Drive. This is the same as number 2 above, but you are lying on your back and you attach the ankle cuffs to the cable pulley at floor height, and bring both knees to the chest one at a time.

Spread Eagle Sit-ups. This is the same as doing crunches, but with your legs straight and spread preferably resting on a squat rack, wall, or door frame. Add a light weight for added resistance.

Hanging Knee or Leg Raises. Hang from a pull up bar or some other apparatus, keeping your upper body straight, and either (1) bring knee to chest or (2) straight legs to parallel

Incline Bench Leg Raises. If weak arms is your limiting factor for the above exercise, try the same exercise on an 45 degree angle on a sit up bench.

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

What is the Indoor 500m WR?

Jimson Lee — Mon, 06 Feb 2012 09:05:00 +0000

LaShawn Merrit will be running the 500 meters at the new and improved Millrose Games. The meet will be held at the NYC Armory, which offers a fast 200m banked track, opposed to the Madison Square Garden 11 laps to the mile (145 meters) wooden boards!

Can he break the world record?

What is the indoor 500m world record?

The official 500 meters world record was set by Ken Lowery of United States in 1:00.17, back on January 16, 1987 in Indianapolis, Indiana.

Whoa, but That’s not the Fastest!

There’s some controversy in that WR, and I’ll explain why. Pull a chair…

On January 27, 1986, my Canadian buddy Doug Consiglio set a NCAA Record in the 1000m (2:19.64) on a 200m FLAT track in Fayetteville, AR. The very next race, Roddie Haley set a WR (at that time) for the 500 meters in (1:01.18). A World Record! Who cares about that NCAA record 5 minutes earlier!

But the story continues…

On March 15, 1986, Roddie Haley lowered the WR for the 500 meters with a 59.82 clocking in Oklahoma City at the NCAA championship, being the first man to break the magic 1 minute barrier. Screw the 4 minute mile. The race was held on a 10 lap to the mile board track, so technically it’s slower than a 8 lap per mile 200m banked track on a synthetic surface and 7mm Christmas tree spikes! Doug Consiglio ran 2:19.36 for the 1000m on that same meet, another NCAA record.

However, the performances for record purposes were later considered void because the track had no rail or curb on the inside lane. This is a farce, because if you stepped outside the line, you would fall off the track, so no one ran close to the line! Today, along with the 59.82WR, Doug’s 2:19.36 would still be the NCAA Division 1 record if somebody would have installed rails. Ironically, the Division II record was set by another Canuck, Freddie Williams, from Abilene Christian with a faster time of 2:18.84, set on the same race as a special guest invite.

To make things more confusing, at the 1987 NCAA Championships, Roddie Haley ran 59.90, the same race where Kevin Robinzine, Butch Reynolds and Raymond Pierre all ran major personal bests. The controversy stems from the heats where the staggers were not measured properly. so this too was deemed null and void.

So with BOTH of Haley’s time wiped from the books, Lowery’s 1:00.17 just beat Haley’s 1:00.18 as the WR.

So to answer the original question:

The official WR for 500 meters is Ken Lowery’s 60.17, but the fastest times belong to Roddie Haley with 2 sub 60 second performances (59.82 & 59.90).

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

DMAA, Methylhexaneamine and Death?

Jimson Lee — Fri, 03 Feb 2012 13:00:00 +0000

When I wrote about Methylhexaneamine and Supplement Contamination last fall, I didn’t expect death.

Getting banned from your sport is one thing… dying trying is another!

In a recent article from the NY Times (if it’s the in the NY Times, it must be true, right? heh heh), they reported the United States Army is investigating whether certain “dietary supplements” for athletes may have played a role in the deaths of two soldiers.

Methylhexaneamine (also known as DMAA or 1,3-Dimethylamylamine) was available over the counter until recently at stores on military bases across the United States.

But is DMAA really a “dietary supplement”? Some medical experts said it should be classified as a “drug”, which would require approval from the Food and Drug Administration (FDA) before it can be sold in the marketplace.

“Dietary supplements” are defined as products containing only supplemental dietary ingredients, like vitamins or minerals.

Here is a snippet from the NY Times.

“How is this possibly being legally sold under the current rules for dietary supplements?” said Travis Tygart, the chief executive of the United States Anti-Doping Agency and an advocate for tighter regulation of supplements.

Last summer, a 22-year-old soldier collapsed at an Army base in the Southwest during a training run with his unit. Last fall, a 32-year-old soldier at the same base also collapsed after taking a physical fitness test. DMAA was identified in both soldiers’ toxicology reports, the Army spokesman said, but he declined to identify them.

Mr. Tygart said the issues raised by DMAA reminded him of the case of ephedra, another stimulant. The F.D.A. banned ephedra as a dietary supplement in 2004 after the deaths of several prominent athletes, including Steven S. Bechler, a pitcher for the Baltimore Orioles, who had used the substance.

Many fitness enthusiasts remain devoted to Jack3d, which, according to a widely disseminated online product description, “gives you the mad aggressive desire and ability to lift more weight, pump out more reps and have crazy lasting energy.”

Some of its users raved about the product last week on Twitter. “Jack3d got me feeling beastly! Gym time!! #beastmode,” Luis Vasquez wrote.

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

Comparing Strength Power and Speed Performances

Jimson Lee — Fri, 03 Feb 2012 11:10:00 +0000

Who is the world’s greatest athlete in terms of Strength, Power and Speed?

Who is the greatest all-around athlete?

Decathletes?

In this month’s issue of The Strength & Speed Newsletter, my good friend Clay Parker wrote an article on the greatest all-around athletes based on athletic feats and performances that are scored in Dale Harder’s book, You Can Compare Apples to Oranges, where athletic performances are scored on a 1-1000 point scale based on the impressiveness and rarity of the performance.

More info on Dale’s book and the newsletter are available at http://www.strengthospeedia.org/

Dale Harder’s Strength & Speed Newsletter includes coverage and articles about Track & field, Weightlifting, Powerlifting as well as unusual feats of speed and strength. To subscribe, please email Dale Harder at daleharderep@gmail.com for more information.

Here is a sample of some of the results:

20. CHRIS HUFFINS, DECATHLON, 6’3 180lb, 4774 POINTS (not decathlon points)

Huffins is not recognized by most fans; he had a solid but not exceptional decathlon career. Huffins is best known for his gutty 1500 meter run in Sydney to grab a bronze medal. Although Huffins never won old or set a WR, his talent was tremendous. He holds the decathlon 100m WR and was a great leaper.

23. TOMAS DVORAK, DECATHLON, 6’2 190 4751 POINTS

Roman’s countryman from the Czech Republic cracks the list at #23. Dvorak is 2nd on the all-time decathlon list and was a 3-time World Champ. It’s scary how Dvorak and Sebrle’s mark compare. His accomplishments are not as strong as Sebrle yet he deserves to be remembered in his own right

24. ROMAN SEBRLE, DECATHLON, 6’2 190 4749 POINTS

The decathlon world record holder and only man to break the 9,000 point barrier comes in at #24. An amazing natural athlete, but like fellow decathlete legend, Daley Thompson, his work ethic and amazing competitive spirit is not measured in these rankings. Nonetheless, Roman deserves a place on this list.

25. ASHTON EATON ,DECATHLON, 6’2 180 4746 POINTS

Eaton won the 2011 US national decathlon title and finished 2nd at the World Champs. He’s a tremendous talent and many decathlon experts give him a shot at the gold in London as well as the world record. Watch him improve in the decathlon and here – how high will he go? top 20? 10? #1?

27. JUSTIN GATLIN, SPRINTER, 6’1 175 4728 POINTS

Justin edged out Carl Lewis for the top (and only) sprinter on this list. In addition to his sprinting exploits, Justin was a great hurdler in college and had some great combine marks in an aborted NFL tryout.

28. RAFER JOHNSON, DECATHLON, 6’3 200 4719 POINTS

Decathlon experts marvel about his athletic ability which really speaks volumes about his true ability. Rafer retired at the early age of 25 after two Olympic medals or else his numbers would have improved even more. Rafer was a standout basketball player at UCLA and truly an all-time great athlete.

29. VALERY BRUMEL, HIGH JUMP, 6’1 175 4716 POINTS

Recognized by many experts as the greatest high jumper of all-time before a motorcycle accident ended his career early. Brumel was also a fantastic all-around athlete, who set the Russian heptathlon record and flirted with the decathlon but never competed in one. 10.5 and a near 52 ft shot put are not shabby.

30. DALEY THOMPSON, DECATHLON, 6’0 205 4711 POINTS

Many experts consider Daley the greatest decathlete ever. It’s hard to argue: 2 Olympic gold medals and a 4th place at age 30. He’s a little lower here than track fans would like but one thing that these numbers don’t account for is his amazing competiveness and performance under pressure.

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

USATF Level 1 School, Orange County Feb 18-19 2012

Jimson Lee — Thu, 02 Feb 2012 09:00:00 +0000

My good friend Eric Dixon who just completed the USATF/IAAF Level 5 Academy is heading the Level 1 USATF school in Orange County Feb 18-19 2012.

The minimum coaching level you need regardless of your country affiliation is a Level 1 certification. Consider it the High School diploma of Track and Field. It’s a stepping stone to higher education and work experience. You must have both.

I took my Level 1 USATF in 2003 with Dave Schrock, and he’ll be one of the instructors in this course.

In the late 1990s our understanding of the human body changed… Did your coaching strategies and methods change with it? The more we learn about the human body the more we need to update the way we coach our kids. We owe it to our Young Athletes to do it right!

Now’s the time to get updated on the latest in coaching training, strategies and methods…

USA Track & Field Level 1 School: 18-19 February, 2012

at Orange Coast College, Coast Mesa, CA.

This is a comprehensive track and field training consisting of 21 hours of instructions focused on the events of track & field and related sport science. The Level 1 program covers all events by emphasizing Training in:

Sports Science segment:

Training Theory
Psychology
Bio-mechanics
Ethics
Physiology
Bio-motor Training for the Speed and Power Events
Risk Management
Philosophy

Event Training segment:

Sprints Events
Endurance Events
Race walking
Hurdle Events
Jumping Events
Basic fundamentals rules and more
Relay Events
Throwing Events

Please consider attending or sending your assistants to the Orange County Level 1 School. If you send four or more of your staff, please contact Eric Dixon for the staff rate of $100 each.

Upon passing the online exam, participants will be issued a USA Track & Field Level 1 Certificate of Completion.

Note: Please register early to ensure your place.

For more information contact Eric Dixon at TachyonTC@cox.net or 949-636-9234; or Coach Dave Shrock at dshrock@pacbell.net or 209-575-3034.

Click here for registration information.

Please forward this post to anyone or coaches you think would benefit from this School.

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

400 meters: Comparing Senior, Junior & Youth Results

Jimson Lee — Wed, 01 Feb 2012 09:00:00 +0000

Thanks to Steve P for pointing this out.

The chart below shows the 2011 IAAF A & B standards, and the number of male and female, Junior and Youth athletes who made either standards.

What does this tell us about the 400 meters?

First, note how the men’s 400m standard is doubled best 200m time plus 4 seconds. For women, the 400m standard is doubled best 200m time plus 5.5 seconds. That’s one mighty deceleration!

Second, even with the generous deceleration of the 400 meters, note how many women Juniors made the 400 meters standard compared to the 100 & 200m standards?

Zero. Zilch. Nada. Goose Egg.

Why is this?

In general, you rarely see a female 400m runner who can run even splits. That is, finding a women who is very strong and "not as fast over the first 200m". That strength quality doesn’t exist compared to men.

You may immediately think of Butch Reynolds, but he wasn’t a slow 200m sprinter.

But for women, they have to rely on speed reserve, which mean they all must have awesome 200m open times.

That being said, for the maturity of 400m development in females, you will find fast & young sprinters. Fast, strong & young is rare.

Perhaps coaches are hesitant in prescribing the butt-locking lactate training sessions for speed endurance and special endurance to teenage girls?

This is the main reason why I prescribe short to long training for young and developing sprinters. I rather focus on technique first, and add strength and power over the years. See the article on How to Run Faster… at any Age.

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

LaShawn Merritt on Training, Race Strategy, and WR [INTERVIEW]

Jimson Lee — Tue, 31 Jan 2012 22:30:00 +0000

I had the pleasure of speaking with LaShawn Merrit, the 400 meter 2008 Olympic and 2009 Word Championship Gold medalist.

We talked about training, and especially Dwayne Miller’s famous “Drill Outs” workout. Miller presented LaShawn’s annual plan at the 2008 SuperClinic.

I primarily asked about his 2005, 2007, 2008, 2009 season, and that Beijing race where he literally shuts it down after 15 meters after coming out of the blocks. I’ll find the video footage shortly.

I asked him what will it take to break the WR of 43.18?

Remember, in the 2009 Berlin World Championships, he ran the first 200m within 1.5 sec of his PB, with a differential of 1.08 between the two halves (21.5 & 22.5 = 44.06)

Splits in 21 + 22?

We used Skype, and there were few hiccups with the audio and video. If there is a demand, we can chat again in a few months and check in on where he’s at for his London 2012 preparations. Or the USATF Olympic Trials… remember, no “bye” here!

LaShawn’s website is http://www.lashawnmerrittusa.com/ and his Twitter account is @lashawnmerritt

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