Asafa Powell 9.78s World Lead, Michael Frater 9.88s PB, Christophe Lemaitre 9.95s NR - Video & Analysis

Asafa Powell positions himself as the favorite to win the Gold medal at the 2011 World championships in Daegu. He ran the fastest time in the World this year with 9.78s +1.0 during the Diamond League meet in Lausanne yesterday (30 June 2011). It was one hundredth of a second faster than Tyson Gay's mark set in June 04 in Florida. Powell's teammate Michael Frater was second in a new personal best time of 9.88s. Third place went to French's Christophe Lemaitre who equaled his European U-23 and National record 9.95s.

From left: Christophe Lemaitre 9.95s, Asafa Powell 9.78s, Michael Frater 9.88s

Another Jamaican Nesta Carter was fourth in 9.95s, some way off his personal record of 9.78s set last year. Despite of finishing in fifth, Norway's Jayasuma Saidy-Ndure became the second ever European sprinter to break the sub-10 and sub-20 (19.89s) after Francis Obikwelu (9.86s & 19.84s) when he finished in 9.99s in the race that saw him had a "nearly perfect reaction" 0.107s (below 0.100 = false start). Unlike Michael Frater who won't run in the individual event in the World championships, Jayasuma Saidy who trained by a renowned track coach John Smith will be gunning for medal in both 100m and 200m.

What can you say when looking at Michael Frater's 9.88s performance ?

Michael Frater has the same height with Andre Cason won have ran under 10s three times within 26 hours in 1993 (9.96s, 9.94, 9.92s). Both sprinters stands 1.70m (5ft 6-half) and have won medals in the World championships. For a record, 10.00 seconds is the benchmark for World class sprinters and only the very best dipped below.

It was said that human may not able to run below 10s at low-altitude, now we have hundreds of sub 10s at low-altitude. Tall sprinters (above 6 "3) may be hindered by the gravity and may not run as fast as expected but Usain Bolt (6ft 5ins) has already ripped up the rule book. A whiteman has no possibility to break the 10s barrier because of the 'genetic incompatibility', but Lemaitre has been very consistent to run sub 10s. Advances in technology, scientific training method, nutrition and supplementation and so on have no doubt helped the advance in performances, just hard work will be the bottom line.

After Andre Cason, Leo Myles Mills, Coby Miller, Trindon Holliday, Walter Dix etc, Frater once again demonstrates to the World that a short sprinter has no limit in terms of times, consistency and to win medal at the World championships.

What makes you think that NOT EVERYONE is able to hit (at least) the world class times 10.0 seconds ?!?

Video of Men's 100m - IAAF Diamond League Lausanne 2011

Click here for full results of the IAAF Diamond League Lausanne 2011

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Asafa Powell and Veronica Campbell Wins Jamaican Nationals with 10.08s and 10.84s Respectively - Video Highlights

A former world record holder Asafa Powell who was the last one out of the blocks edges Yohan Blake and Steve Mullings right on the finish line to win the Jamaican Nationals in Kingston. Powell who won the bronze at the previous World championship in Berlin stopped the clock at 10.08s, with Blake a mere one hundredth of a second behind for Silver. Steve Mullings who ran 9.80s this month also very close in third with 10.10s. All three sprinters will be representing Jamaica at the World Championship in Daegu in August together with Usain Bolt who was given an auto entry as a defending champion of 100m dash.

Nesta Carter who ran 9.78s last year was fourth in 10.12s. Despite of lowering his personal best twice this year, experienced sprinter Michael Frater took fifth in 10.18s - both missed the individual slot for the World championship but will certainly be selected for the 4x100m relay.

The -1.8 headwinds during the finals seems prevented the sprinters to run fast. In a fair condition with a slight tailwinds (+0.6) in the semifinals, Asafa Powell ran a season best 9.90s with four others clocking sub 10 - Steve Mullings (9.96s), Yohan Blake (9.97s), Michael Frater (9.98s) and Nesta Carter (9.98s).

Meanwhile in the absence of the reigning Olympic champion Shelly Ann Fraser, Veronica Campbell proved too strong to the rest sprinters when she crosses the line at 10.84s (+0.3) to win the women's title over Kerron Stewart (10.97s) and new comer Jura Levy (11.10s). Campbell was nearly 'DQ' due to a false start in her semifinals but she was only given a 'green card' by the officials so she could make the team and winning the gold medal for Jamaica in Daegu.

Men's 100m Final Video

Women's 100m Final Video

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Walter Dix 9.94s, Justin Gatlin 9.95s, Mike Rodgers 9.99s - Wins Auto Slot for U.S World Team, Carmelita Jeter Won Easily in 10.74s

Olympic bronze medalist Walter Dix wins the 100m dash at the U.S Nationals in 9.94s, slightly ahead of a former World and Olympic champion Justin Gatlin who recorded a season best 9.95s. As expected Dix and Gatlin will be accompanied by Michael Rodgers (9.99s) in the World championships in Daegu, South Korea in August.

As the fourth and fifth finishers, Trell Kimmons (10.04s) and Jeff Demps (10.05s) will also be selected as part of members of the 4x100m. Ivory Williams who ran the fastest time in the semifinals (9.96s) was DSQ after a false start. Unfortunately for the top sprinter in the World this year, Tyson Gay has ended the hunting for the World title when he withdrew from the semifinals due to the right hip injury.

Meanwhile, Carmelita Jeter who has a personal record of 10.64s - the second fastest women in history, runs 10.74s in the windy condition (+2.7) to beat Marshevet Myers in second place in 10.83s. Miki Barber crosses the finish line in 10.96s to collect the final automatic slot for the Worlds.

Full Results

Men Finals (Wind: +1.3)

Place	Athlete Name	Team	Time		RT
1	Walter Dix	Nike	9.94		0.163
2	Justin Gatlin	unattached	9.95		0.169
3	Michael Rodgers	Nike	9.99		0.164
4	Trell Kimmons	adidas	10.04		0.133
5	Jeff Demps	Florida	10.05		0.170
6	Darvis Patton	Nike	10.09		0.158
DQ	Ivory Williams	Nike			0.158
DNS	Travis Padgett	adidas

Women Finals (Wind: +2.7)

Place	Athlete Name	Team  4	Time			RT
1	Carmelita Jeter	Nike	10.74			0.160
2	Marshevet Myers	adidas	10.83			0.143
3	Miki Barber	Nike	10.96			0.180
4	LaShaunte'a Moore	unattached	11.04			0.152
5	Alexandria Anderson	Nike	11.07 .061			0.135
6	Candyce McGrone	unattached	11.07 .063			0.178
7	Jessica Young	T C U	11.08			0.188
8	Lakya Brookins	South Carolina	11.16			0.182

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Tyson Gay Injured Right Hip, Goodbye World Championship 2011

Tyson Gay pulled out of the 100m in the U.S National Championship due to a right hip injury sustained after he finished second in the Quarterfinal race on Thursday. Earlier this month, he opted not to compete in the 200m this year because of the hip, which has been bothering him since the beginning of the season.

Semifinals results:

Heat 1 (+1.4)

Place	Athlete Name	Affiliation	Time	Qual
1	Michael Rodgers	Nike	10.03	Q
2	Darvis Patton	Nike	10.09	Q
3	Maurice Mitchell	Florida State University	10.14
4	Leroy Dixon	unattached	10.17
5	Desmond Jackson	Abilene Christian	10.41
DNS	Rakieem Salaam	unattached

Heat 2 (+2.6)

Place	Athlete Name	Affiliation	Time	Qual
1	Justin Gatlin	unattached	9.99	Q
2	Walter Dix	Nike	10.05	Q
3	Jeff Demps	Florida	10.05	q
4	Trell Kimmons	adidas	10.06	q
5	Charles Silmon	T C U	10.21
6	Terrell Wilks	Florida	10.30

Heat 3 (+2.9)

Place	Athlete Name	Affiliation	Time	Qual
1	Ivory Williams	Nike	9.96	Q
2	Travis Padgett	adidas	9.97	Q
3	Monzavous Edwards	Nike	10.10
4	Cordero Gray	Texas-Arlington	10.17
5	Justin Austin	Iowa	10.26
DNS	Tyson Gay	adidas

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6th SEA Juniors Athletics Championships, Jakarta 2011 (FULL RESULTS)

The 6th edition of Southeast Asia Juniors Athletics Championship was held from June 17 - 18 at "Stadion Madya Senayan", Jakarta, Indonesia. Thailand became the overall champion with a haul of 22 Gold, 11 Silver and 5 Bronze. The host team Indonesia was second with 5 Gold 14 Silver and 20 Bronze. Singapore ranked third with 4 Gold 3 Silver and 5 Bronze. Vietnam  returned with 3 Gold  5 Silver and 3 Bronze while Malaysia who sent only 6 athletes bagged one Silver and one Bronze in 5th place. Brunei, Cambodia and Timor Leste came home empty handed. Three other nations Philippines, Laos and Myanmar didn't participate in this edition.

Click on the following button for full results (PDF format):

Special thanks for the direct and indirect help of providing the full results to:

Mr. Heinrich Hubbeling (IAAF & AAA Statistician)
Mr. Umar Yono (Indonesia Athletics Federation)
Mr. M. Shahruddin (Singapore Athletics)

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Christophe Lemaitre's 9.95s 100m Stockholm Video

About two weeks ago, Christophe Lemaitre eclipsed the European U-23 and French national record in the 100m with 9.96s. And he once again breaks the two records concurrently with an impressive 9.95s (+1.0) in a race which saw him beaten the 100m specialist Dwain Chambers in second place (10.07s). It was during the 2011 European Team Championship in Stockholm yesterday (June 18, 2011).

But it was not only that, he has becomes the third fastest man in Europe, behind only Portugal's Francis Obikwelu (9.86s - 2004) and British's Linford Christie (9.87s - 1993). It was also the third fastest time by a European since 2004.

He ran a very-controlled speed,  explosive starts, smart clearance,  good acceleration, smooth transition and strong top speed. Everything seems perfect. And of course, that is the only way to break personal best.

Sub-10s is no longer a magical barrier for Lemaitre, he has been very consistent at 9.9-10.0s over the last three years. Lemaitre opens the 2011 season with 10.00s in May 26, and then running against Yohan Blake in June 07, clocking 9.96s.

But remember, there are plenty of sprint monsters out there!. And don't forget Justin Gatlin of USA who set 9.97s earlier this month also improving, as well as Richard Thompson of Trinidad and Tobago and Nickel Ashmeade of Jamaica. I've no complaint at all when Lemaitre announced to concentrate only the 200m in the World championships. Lemaitre is NOT in the TOP 10 lists so far this year:

9.79 Tyson Gay (USA) Clermont on June 04
9.80 Steve Mullings (JAM) Eugene Diamond League on June 04
9.85 Mike Rodgers (USA) Eugene Diamond League on June 04
9.89 Ngonidzashe Makusha (ZIM) NCAA on June 10
9.91 Usain Bolt (JAM) Rome Diamond League on May 26
9.92 Nesta Carter (JAM) Eugene Diamond League on June 04
9.93 Keston Bledman (TRI) Clermont on May 04
9.93 Asafa Powell (JAM) Rome Diamond League on May 26
9.94 Darvis Patton (USA) Eugene Diamond League on June 04
9.94 Michael Frater (JAM) Eugene Diamond League on June 04

9.95 Christophe Lemaitre (FRA) Stockholm on June 18

Christophe Lemaitre's 9.95s (French National Record, European U-23 Record) Video

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Charlie Francis Workout - Sample Training Microcycle

Charlie Francis was a sprint specialist and widely regarded as one of the greatest track and field coaches of all-time. Charlie was best known as the coach of renowned 1980's Canadian sports stars such as Ben Johnson, Desai William, Tony Sharpe, Mark McKoy, and Angella Issajenko. He had been coaching Ben Johnson for 12 years.

The key of a good training program is "effectiveness" and it must be tailored to the athletes' specific needs. Modification is crucial to suit to the needs and to be also implemented within a systematic training plan. This is because different people respond differently and you (coach) must consider this if you want your athletes to break personal records.

Charlie recommended a weekly training (microcycle) plan that consists of three speed work sessions (including the acceleration and blocks), three weights sessions, and one special endurance session. This is however not meant to be duplicated blindly or done all year round.

Here is a sample training microcycle for the well-conditioned sprinters that may be done immediately prior to competition period (winter).

MONDAY:
2 x 50 meters strides
2-4 x 30 meters relaxed start (no blocks)
4-8 x 60 meters fast runs from blocks
Full rest between reps.
Jumping exercises and bounding for strength, and weights.

TUESDAY: Tempo work
1st set 100 + 100 + 100 (meters)
2nd set 100 + 200 + 100 + 100 (meters)
3rd set 100 + 100 + 200 + 200 (meters)
4th set 100 + 200 + 100 + 100 (meters)
5th set 100 + 100 + 100 (meters)
* relaxed runs
(+ = walk 50 meters, walk 100 meters between sets)

WEDNESDAY
2 x 50 meters strides
2-4 relaxed starts
2-4 x 30 meters fast starts
Special endurance runs 2 to 3 reps over 200m.
Weights

THURSDAY
Repeat Tuesday OR
8 x 200 meters relaxed
* Use this as a recovery day - very easy

FRIDAY
2 x 50 meters strides
2-4 relaxed starts
6-8 x 30 meters fast starts
2 x 60 meters from blocks (high speed)
2sets x 2reps x 60 meters (not all out - smooth)
Rest Interval- walk equal distance between each repetition
Weights.

Cancel the Friday's workout if competing on Saturday. Thursday's training remains the same.


Source: Training for Speed by Charlie Francis
Recommended reading: Speed Trap by Charlie Francis

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Ngonidzashe Makusha of Zimbabwe - 100m 9.89s and Long Jump 8.40m

I used to say this guy just run a fluke 9.97s in April 2011 with a tailwind of +2.0, just inside of the allowed limit.

But Ngonidzashe Makusha of Zimbabwe (Florida State University) is now rose to stardom after a golden leap of 8.40m (+0.0) in the long jump during the NCAA Championships in Des Moines, Iowa, and eclipsed his old NR mark 8.30m.

A day later he proved to the World that a 9.97s' run in April was only a warm-up race heading this champs where he clocked a very respected time of 9.89s with moderate wind +1.3. He also broke the NCAA record 9.92s set by Ato Boldon in 1996.

Sorry Usain Bolt, but Makusha had just moved you to no fifth now (as of June 12, 2011). Tyson Gay still the lead (9.79s), followed by Steve Mullings (9.80s) and Mike Rodgers (9.85s).

Behind Makusha in the 100m was Mookie Salaam (Rakieem 'Mookie" Mustafa Allah "Salaam") who broke the 10s barrier for the first time in 9.97s, the 79th sprinter slipped sub 10s. Third place went to Maurice Mitchell in 10.00s.

Following the 2 gold medals victory, Makusha has becomes one of the only four athletes to win the double (100m & Long Jump) at the NCAA championships. The three others are DeHart Hubbard (1925) Jesse Owens (1935 & 1936) , and Carl Lewis (1981). Owens and Lewis requires no introduction!. DeHart is the first blacks athlete to win an inividual gold medal at the Olympic Games (Long Jump 7.89m - 1924 in Paris).

Ngonidzashe Makusha's Biodata

Full Name: Ngonidzashe Makusha
Date of Birth: 11 March 1987
Nationality: Zimbabwean
Height: 1.78 m
Weight: 73 kg 
Events: 100 metres, Long Jump
Personal Bests: 100m 9.89s (10.06.2011) NR, Long Jump 8.40m (09.06.2011) NR
Major Achievement:
Olympic Games 2008 - 4th in Long Jump (8.19m)

Ngonidzashe Makusha's 9.89s NCAA Championships Video

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