I am in San Francisco for a Technology conference and I had the pleasure to attend a one hour live session with Gen. Colin Powell (ret).  19,000 attendees for the conference and only 8000 seats.  I was one of the lucky ones.

Who the heck is Colin Powell?

Colin Powell needs no introduction.  He was a 4 star General in the USA army, National Security Advisor, Chairman of the Joint Chiefs of Staff, and United States Secretary of State.

His talk was scheduled for 4:15pm, but the attendees were buzzing with excitement all morning… his presence in the building makes an impact.  He carries the same aura as Usain Bolt prior to the 100 meter Olympic or World Championship final.

There are a few American patriotic “rah rah” moments (for those who are not American) that creates a huge applause from the audience, but other than that, if you are going to listen to one podcast this year, this is the one to listen to.  You’ll have to listen to this several times as there are so many take home messages.

He is a great speaker and his topic was leadership and how it impacts today’s future.

He speaks about what it takes to be a leader, including contributing to society, always taking care of one’s “troops”, being a disciplinarian when necessary (coaches, take note!), and most importantly, being trustworthy.

It doesn’t matter if you are a CEO, Head Coach, Parent, Teacher, or ordinary tax paying citizen, this video is for everyone.

In my opinion, it is one of the most inspirational speeches that I’ve heard in a long time.

Here it is on YouTube in its entirety (just under one hour):

Copyright © 2009 by Speedendurance.com. All Rights Reserved.

Here is some history of the 4 x 100 meter world record progression.

The first time the 40 second barrier was broken was in 1936 Berlin Olympics with Jesse Owens, Ralph Metcalfe, Foy Draper, and Frank Wykoff setting a WR in 39.8 seconds.

At the 1956 Melbourne Olympics, the 4×100m WR was 39.5 set by the American team anchored by Bobby Morrow.  39.5 was the standard until the American team lowered it to 39.1 in 1961.  That team consisted of Hayes Jones, Francis Budd, Charles Frazier, and Paul Drayton.

Fast forward to 1964, where the USA’s team of Paul Drayton, Gerald Ashworth, Richard Stebbins, and Robert Hayes lowered that time to 39.0 at the Tokyo Olympics

You can see that video here, as Bob Hayes’ anchor leg was the talk of the day Olympics decade.

4×100 meters vs. 4×110 yards

A little known fact back then was the 4×110 yard relay results were considered for WR ratification because the 4×110 yard is LONGER than the 4×100 meters.

110 yards = 100.584 meters, or 440 yard dash = 402.336 meters.  The 400 meters is exactly 1312.34 feet or 437.2 yards.

In 1967, the University of Southern California broke the 39 second barrier on the relay distance greater than 4×100 meters.  The 38.7 performance was set in altitude at Provo, Utah.  That team consisted of Earl McCulloch, Fred Kuller, O. J. Simpson, and Lennox Miller.

Not only was the race in yards (over 2 meters further), but it had a Jamaican as the anchor, making it the last mixed non-National team to hold a WR in the relay.

Of special note is the infamous OJ Simpson, who needs no introduction.  (**cough cough see http: slash slash escape cough cough**)

Another interesting piece of trivia is Bill Bowerman’s University of Oregon 4×110 yard relay team with Harry Jerome also tied the existing WR for the relay.

Today, the WR stands at 37.10 set by Jamaica at the Beijing 2008 Olympics.

Copyright © 2009 by Speedendurance.com. All Rights Reserved.

Last year, I reviewed the DVD Building a Better Runner by RunningDVDs.com. This training DVD was produced by Coach Jay Johnson, the middle distance coach at the University of Colorado, and Mike Smith, the head cross country coach and middle distance coach at Kansas State University.

This is a great product as it doesn’t focus on selling a gadget or over promote core stability and balance training. It just focuses on building a better runner.

The DVD includes iPod ready MP4 file formats, so I downloaded them and now I’m ready to go to passport office and motor vehicle branch and wait in line for hours!

I have 3 copies to give away to celebrate USA Thanksgiving next Thursday, November 26.

Contest Rules: All you have to do to enter is comment in the bottom of this post. 

The comment can explain why you want the DVD, or simply why you should be thankful on Thanksgiving.   Or just drop by and say hello.

The contest will end Friday Nov 27, 2009 at 9pm Pacific and the winner will be drawn Monday morning Nov 30.

I will pick 3 readers at Random using Random.org.

More information can be found at RunningDVDs.com

Copyright © 2009 by Speedendurance.com. All Rights Reserved.

Now that I’m living in Italy, one of the most popular foods and spices is basil, otherwise know as Ocimum basilicum.

Basil is the key ingredient in pesto – along with pie nuts, parmesan cheese and olive oil.  That’s it.  It’s my emergency meal when there’s nothing in the house to eat.  When I’m STARVING, all I need is fresh pasta and pesto and you can have a meal literally in minutes (though if you are a sprinter, you should watch the carbs… I’m not saying do not eliminate it entirely and go Atkins, but watch the bloating effect along with water)

Plus, fresh basil grown on the window sill keeps the mosquitoes away.  If you’ve been to Rome, you know about the mosquitoes and pappatacis!

Fellow Canuck John Berardi has a long research article on his Blog about the benefits of basil:

• Antimicrobial properties
• Inflammation
• Diabetes and cardiovascular disease
• Antioxidants and cancer

I won’t bother copying the entire article, as it is called What’s So Healthy About Basil?

It is a long read, but packed with some good information.

Free eBooks from Precision Nutrition

On another note, John’s site gives away 2 free ebooks.  No BS. No hype.

>> Click here to download the Precision Nutrition Strategies For Success.

This ebook provides a nice and simple overview of some critical Precision Nutrition strategies including: the rules of good nutrition, protein intake, balancing dietary acids, altering your eating schedule to make it more Precision Nutrition friendly, preparing foods, eating on the road, revving your metabolism, and more.

>> Click here to download the Gourmet Nutrition Desserts.

A 44 page dessert cookbook complete with delicious "Precision Nutrition approved" dessert recipes, beautiful photography, and hints on how to eat the foods you love without the gaining the fat you hate.

Copyright © 2009 by Speedendurance.com. All Rights Reserved.

Thanks to Ken Stone for pointing this out to me.

Masters [cycling] track racer Kenny Williams tested positive for the banned substance DHEA in a test taken at United States masters nationals in Colorado Springs.

 

In a letter first published at cycle-smart.com, Williams called the decision to take the drug a mistake and said that he had only taken it once.

 

My InBox was flooded with emails about the effects and benefits of DHEA.  (Okay, 4 emails isn’t really considered flooding, but it did give me the inspiration to write this…)

As usual, I’ll get back to basics first…

For those who would like to increase muscle mass, or preventing protein breakdown (otherwise known as proteolysis), I would list the “substances” under the following categories:

1. Anabolic effects
2. Anti-catabolic effects and anti-estrogenic effects (“catabolic” is the opposite of “anabolic”, and estrogen is the "opposite" of testosterone)
3. Amino-Acid and protein supplementation

Anabolic Effects

Anabolic steriods, Androstenedione and Insulin all follow under the “Anabolic Effects”. 

These are illegal in sports (except baseball) and on the IAAF list of banned substances.  They all exhibit serious side effects during prolonged use.

Insulin is too dangerous!  Anyone remember Claus von Bulow?  No?  See the movie "Reversal of Fortune"!

Anti-Catabolic Effects and Anti-Estrogenic Effects

But first, a brief lesson on cortisol & corticosteroids.

Corticosteroids are man-made forms of the hormone cortisol.  Cortisol plays an important role in the function of almost every part of the body. Corticosteroid medications have 2 main actions in the body.  (1) They reduce inflammation and (2) decrease the activity of the immune system. i.e. skin cream for eczema.

Hence, corticosteroids are not anabolic steroids, but have been known to be abused by some athletes to increase muscle mass, hence, the anti-catabolic effects.

DHEA, or Dehydroepiandrosterone, has been claimed to block cortisol’s catabolic (breakdown) effects on lean muscle tissue.

Cortisol is a catabolic (tissue breakdown) induced stress hormone. Exercise has been shown to significantly raise serum cortisol levels. Thus, DHEA has been shown to block some acute effects of stress induced cortisol release.

Phosphatidyl Serine complex is another product that follows under the same category.

PS Complex (as it is widely known) is reported to "protect from cortisol which is catabolic to muscles" as printed on the label.

There are many others, but are on the IAAF list of banned substances.

Amino-Acid and Protein supplementation

Protein powders, Chocolate Milk, Amino Acids and Creatine are topics already covered at lengths on this Blog.  Use the search box to find out more.

Copyright © 2009 by Speedendurance.com. All Rights Reserved.

I often wondered…

What happens when you coach International athletes?  Who do you root for?  Your own country, or your own athletes?

Going back to the Rome 1960 Olympics, when Elvin "Ducky" Drake at UCLA coached both Rafer Johnson AND Yang Chuan-Kwang of Taiwan in the Decathlon, who was he rooting for?  During those incredible two days, what was going through Drake’s mind?  Obviously a 1-2 finish, which of course happened.

How about Dan Pfaff of USA who coached Donovan Bailey of Canada?  In 1996 Olympics, who was he rooting for?  His fellow countryman or his own athlete?

Daniel Bailey of Antigua & Barbuda is coached by Glen Mills of Jamaica, who also coaches Usain Bolt?

I could go on and on, like the Energizer Bunny.

I am in a precarious position where I am Canadian at birth, living in Italy, and coaching athletes from all over the world.

I have to give credit to Stephen Francis of Jamaica.  He is brutally honest when it comes to his feelings and emotions over his athletes.

From http://www.world-track.org/?p=6477

“The truth of the matter is that I don’t have the best interest of the Jamaican team members at heart. What I do have is the best interest of the people that I coach at heart.

 

“I have in the past strongly believed that people who coach a number of athletes, especially non-Jamaicans in a private capacity, should not be accepting positions on a national programme primarily because, well for me, I am really interested in how the athletes who I coach perform.

 

“And if I coach an athlete from Trinidad or from Bahrain, I am going to want my athlete to beat any Jamaican that I do not coach as a result of the whole athlete-coach thing.”

Copyright © 2009 by Speedendurance.com. All Rights Reserved.

I re-read Tommie Smith’s autobiography Silent Gesture: The Autobiography of Tommie Smith (Sporting) and he mentions in Chapter 2 FOUR times that he held 11 World Records concurrently.  The "11 World Records" are also mentioned on his Bio on the inside of the back cover.

But nowhere in the book does it list all the records.  I am aware of the WRs from 200m and 400m, and perhaps the Imperial equivalent races in yards and meters, straight vs. turn 200 meters, relay races and indoor races.

I expected at the end of the book a detailed chronologically listing his accomplishments for a true autobiography, but it was nowhere to be found except for the clues on pages 150-151.

To quote those pages from Silent Gesture:

"Of the 11 simultaneous world records I once held, four were at the 200-meter or 220-yard distances, on the straightaway and the curve.
.

.
I also teamed up for some of the great relays of that time; teams I ran on held outdoor and indoor records in the 1,600 meter, the one-mile, the 880, and the 800 meters."

11 Concurrent World Records

Thanks to Derek Toliver, an Olympic Track and Field Historian, he clarified the world record performances.

In a span of one year from May 7, 1966 to May 20, 1967, Tommie Smith ran 5 races and received 10 World records.

In one race, two finish lines were used for the the 400m/440yd race, and the other 4 races had the Imperial distance bettering the Metric distance.  Since the Imperial race in yards is greater than metric distance in meters, the WR is also credited to the metric distance. 

Two finish lines are common for 1500m-Mile races and 30K en route to a Marathon road races, as long as they are ratified by the IAAF.

Imperial to metric conversions were used with Jesse Owens’ 6 World Records in 45 minutes, which were really 4 World Records or Equalled World Records plus the 2 equivalent credits. 

For Tommie Smith, the 11th WR came from his 1968 Olympic Games 200 meters in Mexico City… a time of 19.83 seconds in altitude.

So in all fairness, he set records in 6 races with 4 coming from equivalent conversions and one from two finish lines. 

Thus, 6 + 4 + 1 = 11 WR

It’s an incredible feat that has not been matched today.

Copyright © 2009 by Speedendurance.com. All Rights Reserved.

INDIANAPOLIS - Some of the world’s most respected coaches and scientists are among the scheduled presenters for USATF’s Podium Education Project, Dec. 10-13 and Dec. 17-19 in Orlando, Fla.

The featured speaker for both sessions will be German biomechanist Dr. Klaus Bartonietz. The author of countless articles on biomechanics and technique for throwing events, weightlifting and explosive exercises, Bartonietz has worked with some of the world’s top throwers, including two-time World Outdoor bronze medalist javelin thrower Boris Henry. He earned his PhD from the Moscow Central Institute of Physical Education and is a training advisor and coach in Germany.

Bartonietz is just one of many noted coaches currently slated to speak at the two-part event. They include:

Sprints: John Smith, Jon Drummond, Bev Kearney, Amy Deem, Dwayne Miller, Pat Connolly, Brooks Johnson

Jumps: Sue Humphrey, Larry Myricks, Dick Booth, Joe Walker Jeremy Fischer

Distance: Terrence Mahon, Joetta Clark, JJ Clark, JoeVigil, Lance Harter

Throws: Don Babbitt, Brett Halter, Vern Gambetta

Hurdles: Tonja Buford-Bailey, LaTanya Sheffield, Ron Sheffield, Kevin Reid

Scientists taking part include USATF’s Ralph Mann, the USOC’s Peter Vint,Randy Wilber, Sean McCann and Jon Carlock; Houston-based endocrinologist Dr. Jeff Brown, and former Olympic thrower Meg Stone.

USATF Chief of Sport Performance Benita Mosleywill give an overview of the organization’s 2012 High Performance Plan, targeting the path to success between 2010 and 2012.

About the Podium Education Project

The USA Track & Field Podium Education Project is an annual High Performance Coaches Symposium that brings elite coaches and sports scientists together to review, analyze, and offer some of the most cutting-edge methodology and coaching practices in the world. It will take place in 2009 December 10-13 in Orlando, Fla. An additional Podium Education Project session will be held in Orlando December 17-19.

The Podium Education Project (PEP), which is sponsored by the USATF High Performance Division, is designed to provide an exchange of knowledge between scientists, elite coaches of national team athletes, and podium level coaches who have achieved the status of developing a medal-winning athlete at the World Championship or Olympic level.

WHO CAN ATTEND: In addition to invited elite coaches, some elite athletes, and invited speakers, the sessions are open to anyone who has a current USATF membership and signs up online for a particular event group and a $25.00 registration fee. The registration process will be closed on December 4, 2009. Some event groups may have a limit on participants, so a first come, first serve registration process will be utilized. USATF encourages interested parties to sign up for this event ASAP.

WHERE: Hyatt-Orlando Airport Hotel, 9300 Airport Blvd., Orlando, Fl. 32827Phone: 407-859-9652, Special PEP Rate: $85.00 plus tax, free parking for symposium participants. Room rate for PEP expires on November 13, 2009

WHEN: To accommodate our coaching community, the 2009 PEP will be conducted on the preceding and following weekends around the USTFCCCA convention in Orlando, Dec 14-17.

PEP FIRST SESSION, DEC. 10-13, EVENTS COVERED: SPRINTS, HORIZONTAL AND VERTICAL JUMPS

PEP SECOND SESSION: DEC.17- 19, EVENTS COVERED: HURDLES, THROWS, DISTANCE, COMBINED EVENTS

For more information on the 2009 USATF Podium Education Project, including information on how to register for both sessions, visit: http://www.usatf.org/groups/Coaches/education/specialPrograms/2009/PodiumProject/

TENTATIVE SCHEDULE (please keep checking the USATF website for detailed event schedule and speakers)

Dec. 10 - Registration 7-9 p.m.

Dec. 11 - Registration 7 a.m.- 12 noon - Opening session, 8:30 a.m. - Last session: 6 p.m.

Dec. 12 - Registration 7 a.m.-12 noon - Opening session: 8:30 a.m. - Last session 6 p.m.

Dec. 13 - Opening session 9 a.m. - Last session 4 p.m.

For more information, contact:

Terry Crawford
Director of Coaching
USA Track & Field
317-713-4652

NOTE: In Canada, we use the term First Nations instead of Native Americans.

BEAVERTON, Ore.  — This weekend Nike (NYSE:NKE) will debut the Nike N7 Collection, a select range of performance footwear designed with the environment and the future of Native American communities in mind. The N7 Collection will be sold exclusively through 33 Nike Factory Stores in the U.S. and via www.nike.com, with a portion of the profits going to the N7 Fund, which supports youth sport in Native American communities.

“For more than 10 years Nike has worked closely with Native American communities to provide support through product innovations specific to the needs of Native Americans and by providing grants to support sport programs through the N7 Fund,” said Sam McCracken, General Manager of Nike’s Native American Business. “With the introduction of the N7 Collection, consumers now have the ability to be their own agents of change, as the profits from their purchase will help young people in Native American communities realize their potential through sport.”

The N7 Collection was created through the lens of Considered Design where products are engineered for higher performance and lower environmental impact.

The N7 Collection features the N7 Air Pegasus+ 26, the N7 Huarache, as well as the N7 SMS RT for preschool and toddler sizes.

Nike N7 Air Pegasus+ 26

The Pegasus is one of Nike’s best known icons and Nike’s top selling running shoe. After 26 years on the feet of elite and everyday runners, the Pegasus continues to prove that it’s capable of running past just about anything. The Nike N7 Air Pegasus+ 26 features Native American inspired design details and graphics that tie the shoe back to the N7 Collection.

Features include:

• The N7 Air Pegasus+ 26 features a snug, secure fit, enhanced stability and a smooth, natural range of motion through all phases of footstrike with strategically placed overlays and zonal support.
• A full-length Air-Sole unit delivers the ride and cushioning associated with the Air Pegasus franchise and now accommodates a Nike+ sensor for an enhanced running experience.
• The fitsole sockliner, featuring N7 design details, molds to the shape of your foot for a custom fit with great support.

Considered Design features include:

• Environmentally Preferred Materials (EPMs) were used wherever possible. The EPMs used in the upper have a high recycled content.
• The Waffle outsole uses Nike’s environmentally-preferred rubber as well as Nike Grind, recycled athletic footwear and manufacturing scrap, to provide great multi-surface traction with a measure of added cushioning.
• The Nike Air bags also used 83 percent recycled content.
• Best-practice manufacturing enabled the air bag and midsole components to be attached using water-based adhesives.

Nike N7 Huarache

The Nike N7 Huarache combines a performance basketball shoe featuring the newest innovations for sport paired with Nike’s Considered Design approach. The N7 Huarache features design details and graphics that tie this shoe back to the N7 Collection, engineered for higher performance and lower environmental impact.

Features include:

• The N7 Huarache features performance innovation with Nike Zoom, an incredibly thin heel and forefoot unit that brings the foot closer to the ground for optimum feel and aggressive manoeuvrability. Very light. Very responsive.
• A compression inner-sleeve delivers the locked-down, N7 Huarache fit for superior performance.
• The directional herringbone outsole features pivot points for great traction on court.

Considered Design features include:

• The N7 Huarache performance basketball shoe uses EPMs, with a high recycled content, wherever possible.
• The stitching details and embroidery create structural support, eliminating the need for excessive overlays, embellishments and backing materials.
• A smarter pattern design allowed for a cutting efficiency of 70 percent on the upper, substantially reducing waste.
• The N7 Huarache features Nike Grind in the outsole, a rubber compound made from recycled athletic footwear and manufacturing scrap.

Nike N7 SMS RT (Kids)

The Nike N7 SMS RT is a durable, all-day play shoe that meets the demands of the rough-and-tumble kid. The shoe features Sensory Motion System (SMS) technology for a natural, efficient range of motion, aiding healthy foot development for growing kids.

Features include:

• Design details and graphics tie this shoe back to the N7 product line, engineered for higher performance and lower environmental impact.
• The SMS technology utilizes Nike Free inspired, multidirectional flex grooves that allow natural flexibility to facilitate fine muscle development, which is key for foot strength and balance.
• The Sensory Motion outsole consists of a minimal rubber cupsole that maintains flexibility while providing protection, durability and traction.
• A stretchy, lace-free closure system works with a hook-and-loop closure system to deliver easy on and off and a snug, secure fit.

Considered Design features include:

• The Nike N7 SMS RT shoe uses EPMs, with a high recycled content, wherever possible.

The collection launches Saturday, November 7, 2009. Suggested Retail prices: N7 Huarache $110; N7 Air Pegasus+ 26 $85; N7 SMS RT toddler/ preschool kids $42-$47. For additional information regarding the N7 Fund, please visit www.n7fund.com. To find the location of your nearest Nike Factory Store or purchase the collection directly, visit www.nike.com.

About NIKE, Inc.

NIKE, Inc. based near Beaverton, Oregon, is the world’s leading designer, marketer and distributor of authentic athletic footwear, apparel, equipment and accessories for a wide variety of sports and fitness activities. Wholly-owned Nike subsidiaries include Cole Haan, which designs, markets and distributes luxury shoes, handbags, accessories and coats; Converse Inc., which designs, markets and distributes athletic footwear, apparel and accessories; Hurley International LLC, which designs, markets and distributes action sports and youth lifestyle footwear, apparel and accessories; and Umbro Ltd., a leading United Kingdom-based global football (soccer) brand. For more information, visit www.nikebiz.com.

About N7 Fund

The N7 Fund is committed to helping unleash the potential of Native American youth through the power of sport. In addition to building surfaces for play, the N7 Fund provides grants and product donations to support youth in their quest for sport; and it brings volunteers, organizations and decision-makers together to improve opportunities that help youth grow up healthy and active. The N7 Fund is managed by an external Board of Directors to make a difference beyond the playing field. For more information, visit www.n7fund.com.

Copyright © 2009 by Speedendurance.com. All Rights Reserved.

When did the Berlin Wall get knocked down?

The Wall was finally breached by Berliners on November 9, 1989, unifying a city that had been divided for over 30 years.

Today marks the 20th anniversary of the historic event.

As far as Olympics goes, Germany experienced the biggest challenge with a unified team.  After all, there are only 3 spots on the team per event!

For some people, the 1992 Olympics were the real Olympics where athletes truly represented the country of birth and citizenship.  The Soviet Union and Sergey Bubka is a good example.

1960 & 1964 had Cold War implications.  1968 had Human Rights as the platform.  1972 has the massacre.

Boycotts from 1976-1980-1984 ruined the Games (in my opinion).  1988 had some electricity in it, and the whole Ben Johnson mess certainly amplified it.

Of course, the number of countries participating in the modern Olympic Games are doubling.  This makes the Opening ceremonies a whole day affair.  And the infield is getting awfully crowded.

I have countless examples of medal winners from all sports who represented one country, but was really from another.  Algerians competing under France.  Jamaicans competing under Great Britain.  Koreans competing under Japan.  And so on.

Yugoslavia competed as a unified nation right up until 1996.

Today, depending on where you live, we should be grateful for our freedom.  November 11 is around the corner, though a lot of us weren’t around in 1918.

At the end, the most important part of the Olympics is not winning, but the struggle.  And taking part.

As long as a I have my VCR PVR, that is.  And Dartfish software.

Copyright © 2009 by Speedendurance.com. All Rights Reserved.