Hi everyone I am Jimson Lee from SpeedEndurance.com, today’s podcast is how to race the outdoor 200 meters. The 200 hundred does not get the respect in track because it is in between the 100 meters which is the world’s fastest human, and the 400 meters which is the killer event or the world’s toughest event in my mind and of course. I am being biased but likely in the past 15 years we had Michael Johnson and the symbol bring some spark to the event, now I have three rules I wanna go through before I talked about how to raise the 200.
You cannot go all out from the gun even in the 100 meters you cannot go all out, so do not expect to 200 to do the same and is just a couple hundred you have to run the race in faces.
Lane one and lane eight is still 200 meters I hate it when people complain they had a bad lane and the 200, and I always remind them it is still 200 meters. I prefer lane eight a because up two reasons, one the curvature is not a shark and two you are in front no one is in front of you, you run your own race is someone passes you and they passed you. Lane one is stuff I admit because of that lane then little real inside you cannot run is tight and the curvature but all lanes is join a meters.
Very important rule do not touch the line between lanes no matter what you do and if you do not believe me just ask Trendy Martina or Wallace Spearmon at the 2008 Beijing Summer Games, and I am sure they will have an opinion on that.
Now let’s break down the men’s and women’s to an a meters the first phase is 40 meters, the second phase is from 40 until the ended occur, the third phase is to Re-accelerate for twenty meters, the fourth phase is 60 meters relax and the last phase is where do you gather and lean for the finish line all go through each of phases now now.
The first forty meters it is a bit arbitrary because for some people it maybe 50 meters I know Clyde Hart like 60 meters, where you drive out other blocks for 60 meters youth athletes maybe only thirty meters because they will reach top speed sooner and even for female athletes they reach it sooner. So it’s somewhere between thirty and 55 60 meters where you go all out about 95 percent to ninety-nine percent out top speed.
Just a forewarning on block placements in the star you will notice in this line the block certain angle so that you have a straight imaginary line to the tension, all the curve of the lane and the first used s out of the blocks you are running in a straight line and then you have to negotiate the curves.
The second phase which is the 40 meter mark until the straightaway now just before we start the straightaway in most tracks is eighty four meters in length, with the curve being about 116 years that is because there is the 30 6.8 meter a radius other girl attract and you should know that when you get this straight away it is not really a hundred meter ago. But rather eighty four meters now some tracks will vary of course but the curve is longer than a straightaway in most outdoor tracks.
Now this phase phase 2 I feel is where the race is won or lost and only because people just do not run their race, if you are in a lane you may spend too much energy trying to catch the guide in front of you or if you have your own lane and then there is someone who just blows by you on the inside all these factors gets the athlete really excited. And you lose concentration, you lose your form, you might touch the lane on the tracks this is the area where I really feel you have to stay control stay focused for about sixty meter maybe seventeen meters inline.
So phase 3 is what I call a 20-meter re-acceleration and the best example I can think all is Tommy Smith at the 1968 Olympics in Mexico City, where as he got to straightaway he just pushed for 20 yards and it was known as the time the Jets is you seen videos on youtube or on TV. This is the reason why you do all the changing speeds in changing rhythms a track practice and I am talking about the 60-meter where you do three segments 20 and you go hard slow hard for each 20 meter segmented, or the only around you go easy hard easy and you try to pick up speed and change speeds.
This is the reason why it as in situations like this in the 200 where you are already going near top speed, you have to make the effort to push for about 20 meters and then you relax. Phase 4 is the last 60 meters and this is where the lactic acid setting in this is where you lose inform and this is where units where the finish line is being pushed farther and farther away from you as you run, it is really important here through your speed endurance training were you trying to stay tall use your arms more as you were earlier in the race and just try to keep from keeping your clearance entertainments and staying relaxed as possible.
And the last part is phase 5, where I call gather and lean and I take this are about but winterbook and what better person to ask and Lee Evans and he was a master all we need for the tape he had practiced so many times where you push push and it for the last three strides. And at the tape on your last ride you drop your head you bend at the waist and then you throw your hands back and of course s is 201 meters for the race not 199 not 198, if you wanna run a hundred ninety-nine years for two meters are you better find someone else to coach you because you will not be on my team.
Now this picture shows why you should mean for the tape in the 200 meters, and okay we know who won the winner here now is constantine terrace from Greece and this is the 2001 World Championships. Drugs no drugs he was first now second through seventh you tell me who came in third or fourth are the metals, as not clear to me who buy this picture shows that you should need for the two hundred weather in front or not because every inch counts.
And speaking avengers I am with close off, the podcast with a cliche or expression to win the Kentucky Derby you do not have to be your competition by a horse legs. You only have to beat them by image and that is it for racing the outdoor 200 meters I am former spenders are Tom I’m Jimson Lee