My 2013 T&F Wish List

Every year I sit and take a close look at what happen the previous year in T&F. I then go, "You know what...I wish this that and blah blah blah." I thought that I might share a few of my thoughts this year. I hope no one takes this personal and I want to say before I even finish that I am a fan of everyone that I am about to say something about so take positively.

Jeshua Anderson
Coming out of college this guy showed much talent and I thought he was about to take over. Not quite sure why it didnt happen that way but he is still early in the game. This young man is strong, fast and seems to have his stride pattern down to a science. If healthy and ready to run, he should be dangerous. I think he just needs a little more speed/turnover work. Be quicker over the hurdles. Get back to the grown.


Francena McCorory
One question...How long must this powerful sprinter run low 50 in the 400m before someone looks at her and works on "how she runs"? She reminds me of Lee Evans when I see her run. Yeah its fast, yeah she one of the best but I think this young lady could be "The Best". She has way too much wasted motion when she runs. I remember that sub 49 split she laid down at Penn Relays running down Allyson. This woman is R...A...W! No fear of anyone on the track. Fix the form and you fix a medalist.


Johnny Dutch
I first heard about Dutch when I moved to NC. He was making a name for himself in high school at the time. Then he went on to USC and had continued success. Made the Olympic team in 2008 and looked ready to take it to another level in 2010 at USA nationals. I didnt hear too much after that though. This guy has talent! One problem with him though...Why hasnt he learned that if he hurdles with his "LEFT" leg the majority of the race that he will run faster, easier and more consistent? Left leg around the first turn cuts down distance you have to travel.


T'erea Brown
She has been a beast in everything she chose to run since I can remember but to me, she has never seemed to understand the race. At least when I watch her run I dont see her understanding"rhythm". She takes her races out too hard and fast but then seems to sometimes struggle coming over the last 2-3 hurdles. Now she has very good technique being that she has run the 100H well, but I would like to see her back off the gas a little bit or maybe try to open up her stride with those long legs she was blessed with and maybe try 14 steps in between a few hurdles. I know a few females that are around 5'4 and take 15 steps. Think about that...


Queen Harrison
She is probably the best combo hurdler right now. Thing is...who cares about doing both if you not making a team in either? No one! I went to school with a few of her sisters so I heard good things about her years ago. She is another that has talent to do whatever she wants, but I havent met one hurdler that hasnt had to choose to be great in my life. I want her to choose one and leave the other alone. If/When she does, depending on what would choose (*cough* 400 hurdles *cough*) I think she would be contending for a medal.



Walter Dix
This is the guy who I thought was about to take over the sprints, well at least in the USA since Jamaica has a bunch of Supermen over there. He sure enough has the talent to contend with the best in the world . Matter fact, he has proved that already. He has medals and has been on teams. Changing coaches wasnt a surprise to me. When I saw the look on his face after Blake ran that 19.2, I said to myself, "Yeah he pissed." Going to John Smith seemed to be a good move and he was running well but then he got hurt. This year, I just hope he gets his drive phase down to or close to perfection and stays healthy. I believe he has 9.7 in him.

Ginne Crawford
Name me a hurdler that has been touched by Bobby Kersey that doesnt have a medal? Yup...she is the only one that I know of. I keep waiting for her to have that break out year but I havent seen it yet. I thought she was about to tear stuff up when she came out of college but she has only stay consistently "good". Can we get the 06-07 Ginnie back please? Power, speed, yeah she had both like many others did not. Maybe this year she can put things back together.

Mole Of The Meet - February 5th

Galen Rupp

Let me first give credit where it is due. Galen is one of the best US distance runners of all time and looks to be a force for some time. Coming off an Olympic medal performance this past summer in London, he stepped on the indoor track and was able to run 3:50 in the mile...quite an accomplishment. Congrats!

Now with that being said, just what on Earth made him hop in another race a week later? I know his body was like, "Hey uh, I'm kinda tired from that personal record we just set. Can we chill this week?" If his body wasn't saying that...It should have been. He just didn't look good running in Boston. Not to mention Hagos Gebrhiwet took off with a few laps left and Galen was stuck in whatever gear he was originally in. The time he ran was still impressive but the way he looked was horrid.

Not many people can or should be able to just keep running fast over and over again. Once you take your body somewhere its never been before it needs a break. Sometimes the body will take a rest if you don't rest it. Galen didn't take that break and ended up losing to someone he shouldn't have. Rest your body. Its going to be a long year. Thinking you could go out there and hit it again after all that... you get Mole Of The Meet.

Really? You dont say...

So Lance Armstrong Admits He Cheated...

Tell me something that I didn't already know. Maybe it's because I was a professional athlete in track and field for 10 years that I've pretty much heard and seen it all, this doesn't surprise me. In track, there has been plenty of athletes that have cheated and got caught. Most of the time, you hear the same story: I wasn't really cheating, the playing field wasn't level, other people were cheating too, its not cheating if everyone else is doing it. (This is the best one for me) Its only cheating if you get caught. HAHAHA! That one always makes me laugh.

I like Oprah a lot. I think she does a tremendous amount of good trying to help people out while interviewing them. However, what I do not like about her is the fact that she seems to worry about trying to help the guilty get their lives back on track. What about the people who were cheated? What about the silver medalist who finds out 8 years later that he or she should have won gold? What about that 4th place finisher at the Olympic games that should have had a medal? What about the person who missed making the Olympic team by one spot to someone that cheated? They should have been able to say, "I'm an Olympian" but will never be able to? The experience is forever gone and can never be relived. Is it possible to hear those peoples story? Seriously Oprah, if you want the world to feel sorry for someone, lets feel sorry for someone that truly deserves it.

OK...Now for more on Lance. You beat Cancer and that's great. I have lost 2 family members to Cancer that I wish were still here. You did a lot for Cancer research which I thought was great. Fact still remains though...You were able to do all these things because you cheated! Honestly, I don't see anything different in you and Nino Brown in New Jack City. Nino was a drug dealer breaking the law to make money, gave back to the community, but was doing more harm than good. You cheated to make money, gave money to research for Cancer and you have forever tarnished the sport of Cycling. Like I said, I see no difference in the comparison. 

Now let me connect some dots that some people probably dont want to, won't or can't. Just to make you go hmm...

Lance Armstrong was the "BEST" in the world and was paid millions for his performances. Who's to say that this doesn't happen more so in other sports. Let's go back to track. In the 2000 Olympic games it was proven that 4 of the 6 people who ran on the men's 4x400 that won gold that year had used performance enhancing drugs. Jerome Young, twin brothers Alvin & Calvin Harrison and my former coach Antonio Pettigrew. Lance Armstrong said he cheated and it was a level playing field, so he didn't feel bad. OK, so in 2000 who was the best in the 400m event? Who won the gold medal that year? Is it possible for one man to be the absolute best in the world without having to cheat, but four other individuals feeling they had to cheat just to keep up or try to keep up with the best in the world? Yeah, go ahead and ponder on that for a few... Michael *cough cough* Johnson.

I'm one of those athletes that have been cheated. I know I have been because I know what a cheater looks like, acts like and performs like. I don't need a failed test or a confession. I know what it feels like for someone that's not clean to run by you while you are slowly starting to fatigue. Its almost confusing yet unimaginable! 

So who do you feel sorry for? It's not a question to feel sorry for the clean athletes who missed out, that should be a given. Do you feel sorry for the people who are cheating and living the glamorous life? How about the people that have been cheated? What about the low self-esteem people who feel tired of losing to cheaters so they start cheating? Maybe even the people that are told from the beginning of their careers that cheating is what goes on so its what you need to do? Or do you feel sorry for the person who cheated, got caught and lost everything? 

Drug use in sports is across the board in all sports unfortunately. It's the way people make the kind of money that will allow them to never have another worry in life...that is, if you don't get caught. Do I totally blame the athletes, no. I put a lot of the blame on sponsors and coaches. Don't tell me Nike didn't know or at least have an idea as to what Lance Armstrong was doing. Here is a fact from me - I know how hard it is to fight for a few "thousand dollars" from Nike and you mean to tell me that Lance won some races and they gave him "millions" for it?! Yeah...OK. 

Open your eyes and ears people. Its the same recycled story once again. Characters in the story are the only thing that's changing. When you realize that, you will understand more clearly what some of these sports are really about - $

So, You Think President Obama Lost The Debate Huh?

I'm not all that political but I do pay enough attention when its election time. For the past few months I have watched both Romney and Obama go over their pros and cons and its been pretty interesting. However after the debate was over I couldn't figure out why republicans were so happy and democrats were so displeased with the current president and he approach. Remember, becoming president is a war and a debate is just a battle. Its very important that people everywhere know, understand and comprehend the difference. I will be honest, most of what I have heard as been on TV and I know that TV can lie...but I think I do a pretty good job of filtering the bull crap most of the time. But what bothers me is the social media folks that get online claiming president Obama should have taken it to Romney and are getting tired of him NOT being aggressive and showing little emotion. Really? 

So you want president Obama to act a certain way because Romney has left the door open for him to do so? However, some of you same people voted for president Obama 4 years ago because he was so cool and able to get his point across without having to be aggressive. Here is a fact...In 4 years I haven't seen him change once. He is about what he says and shows. He believes he can get the job done without having to argue, fuss, raise his voice or get nasty with people. (Something I as well as alot of you still have not yet been able to do) 

I personally don't like everything about him but is Romney better for the country as a whole? I have been around the world a few times learning aggression is not liked in many places and usually turning people off while being taken very serious. So, don't be upset at our president for NOT going in on Romney...be happy he understands fully the dos and donts not only in this country but around the world. Remember, he is trying to clean up the mess Bush left and trust me, Bush made alot of people hate the US. Obama is liked more and easier to deal with. No one likes a bully so don't put one in the white house...

2012 Olympic Trials Predictions

Well here I go again. 2012 predictions for what I believe may or may not happen at Olympic trials. Let me just get right to it...(FYI - These are not in order of place)

100M
Men - Dix, Gatlin, Gay
Simply put, Gatlin is on a mission and I will never forget the look on Dix face when he saw Blake run 19.26. I am also hoping that Gay is ready to run better than what we saw in NYC. If he isnt, plug in Rodgers or maybe even a college kid for that 3rd spot. (Note to 2012 relay coaches...If you lead off Gay to Gatlin to Dix with good handoffs, I could run that anchor leg and not get caught)

Women - Duncan, Felix, Jeter
Allyson is going to win I believe. If you think she just running the 100m to make the 4x100 relay, you must not be paying attention. When is the last time she did that? NEVER! She in this race for a reason. Remember who her coach is by the way. Jeter should be ready as always and Duncan has looked good throughout her college season. Keep an eye on the long jumper (Tianna) who just ran her first sub11. If she didnt peak too early, she may grab a top 3 spot.) (Relay...Duncan, Felix, Knight, Jeter with good hand offs would say goodbye to the world record)

200M
Men - Dix, Spearmon, Mitchell
If Gay doesnt make the team in the 100m then he runs this and makes the team. Only person I see coming back to double that gets a spot is Dix. It will be a two man race with Dix and Spearmon. 3rd place is wide open I believe. Mitchell has made some noise in college and looked good at NCAA's.

Women - Felix, Knight, Duncan
Not sure if Jeter plans to double if she makes the team in the 100m but if she does then she makes team and not Duncan. Allyson runs away with this race. If Knight focuses on the 200m and not the 100m she takes a spot. 200m is her better race. I think she still a bit upset after just missing a spot on the world team last year.

400M
Men - Merritt, McQuay, Wariner
I initially didnt have Wariner getting top 3. However as I looked at the list and there isnt much experience in this field. Merritt will win this. He looks prime and ready. Coach Holloway always has his kids ready to run when it counts so McQuay will grab a spot. Wariner gets the 3rd spot if he ready to run at least 44.6 but if not a college youngster gets a spot. (Better grab Angelo for that 4x400...you going to need him)

Women - Richards-Ross, McCorory, Trotter
Keep an eye on McCorory! I been saying that for years. Remember this is the same female that had no problem walking down Allyson Felix at Penn relays last year. She also just laid hands on the entire field in NYC running 50.06. She ready! Richards-Ross better be in top form as she has been all year. If she is not she getting 2nd. Yup, I said it! Trotter I am picking to get 3rd because no one else is looking good enough to challenge the other two. Hastings is up and down and Dunn hasnt "Dunn" anything lately. 3rd place could be wide open. Whoever makes the final that can still put down a 50. anything gets 3rd. (McCorory, Felix, Demus, Richards-Ross in that order wins and challenges WR)

110H
Men - Merritt, Oliver, Richardson
Thought this would be hard but...naw it was pretty easy. I went with the people that have looked good and have medals. Faulk, Wilson and Ash all look good right now but its going to be a fast race and if you cant run 13.0 you aint making it in this event.

100H
Women - Wells, Castlin, Crawford
The only hurdler in the Kersey camp that doesnt have a medal of some sort is Crawford. I think its time she makes another team and gets a shot at winning a medal. Wells & Castlin have been running pretty good this outdoor season. I am sure Wells is remembering 2008 and I am sure that Castlin is remembering indoor worlds. They have something to prove.

400H
Men - Taylor, Jackson, Tinsley
Until Angelo shows me that he "CANT" make a team then he is going to make the team, point blank!    Bershawn has run quite a bit sub 49 this year and Tinsley is over due to make a team and has knocked on the sub 48 door a few times. 3rd place doesnt look to be a sure thing but I am picking him to make the team. Anderson I want to pick but he hasnt done much this season like I thought he would. Dutch may sneak up in there like he did 4 years ago. Where in the world in Kerron Clement? Its hard to show up and run fast if you havent all year. There may be a surprise in this race.

Women - Demus, Brown, Williams
Demus finally got her race together last year and won Gold. If she is healthy she should win this race. Brown is a female that I believe has the talent to do way bigger things in this event. Dont think she is close to her true potential just yet. She makes this team though. Williams is on a mission to return to form from giving birth and all season she has got better and better. Cant count out a former national champ.

**As always, if your name isnt up here, you are welcome to prove me wrong. Please do, I encourage it! Good luck to all**

The blatant Baltimore Sun slap in the face

So I sent an email, got one back and then sent a reply. Take a read and see if I shouldnt be even more pissed...

Hello...Baltimore Sun! Remember Me?

So in reading the Baltimore Sun, it appears to me that they have a group of individuals working for them that believe there are 175 other Maryland affiliated athletes that have achieved more athletic success than I have? Appalled and disrespected I am to the utmost.

I dont think I need to run down my athletic achievements, but for those that may have forgotten, let me remind some of you of some things you do know and some you may not know...

As a freshman in high school, I took 4th place at states in the 400m
Sophomore year I was .4 seconds away from winning the 400m and took 2nd to a teammate. Ran on the 2nd place finishing 4x100 team at Penn Relays  (which was 1st american team) and 3rd place 4x400 team
My junior year my relay team once again made the Penn Relay finals and was first american team (so that's two Penn watches I had won)
At states, I won the 400m, won the TJ (which is still the 5th best jump in state history) anchored the winning 4x400 relay and took 3rd in the 200m. I was also Gatorade T&F athlete of the year by the way...
Senior year I took 2nd in both the 200m and 400m at states. Had PR's of 20.8 & 46.6. Ranked 3rd best 400m runner in the country by T&F News. Gatorade T&F athlete of the years again! All-Metro athlete of the year indoor and outdoor as well.

...and that was just high school

In college at Hampton University...

I set the school record, which still stands in the triple jump indoor as well as breaking the conference record for most points indoor and outdoor which also still stands today. I competed in 5 events indoor and 6 events outdoor and placed top 3 in every event I did. I was named conference athlete of the meet indoor and outdoor in 1999
Not once but twice I went to the NCAA nationals and was an all-american both times (1998, 1999)
Won Penn relays (1999) So thats 3 Penn Relays watches I won.
Ranked in the USA top 10 (1999)
FYI - I also ran cross country and had a mile PR of 4:51 & 8K PR of 28:50

Well, now lets get to the good stuff, shall we?

As a professional this is what I did...

3 USA national championships (2002, 2004, 2007)
8 times placed top 3 at the USA national championships
2 time Olympic team member and finalist (2000, 2004)
World championship silver medalist (2005)
World Cup champions (2002)
USA indoor runner-up at 400m (2004)
Ranked top 10 in the USA 8 times of the 10 years I competed
Ranked top 8 in the world 7 times of the 10 years I competed
13th fastest all time in the world at 400 hurdles ...Let me type that again...ALL TIME  IN THE WORLD!
Anyone know how fast 48.50 is in the 400 hurdles...Well I ran faster than that 36 times in my career

So, just why in the flim flam frick did I NOT make this list?

Take Your Mark....Get Set.... Can You Hear Me Now?

Mistakes happen in T&F all the time, especially when it comes to starts. People get nervous, antsy and before you know it, someone just messed up. Some mistakes are understandable and some make you go "What in the hell?!" As I sat and watched the World Championships yesterday the first race that I was able to see was the women's 60 hurdles. I saw Kristi Castlin start but then she stopped, became very irate and it was clear that she believed there had been a false start. However she was the only person who didn't clear a single hurdle. I instantly wondered, what happen?

After I found out that some of the athletes had been complaining about the sound of the gun and that there was a computer gun sound being used, I felt sorry for Castlin and others so there went the understanding part. However not too long after that came the "What in the hell?!" I personally thought she, like many others could have and should have prepared a little better to prevent this. I have made a national team or two in my time and I do remember that there have been practices a day or two before competition started where you can go to the track to take starts with whatever gun sound that was being used. I also remembered that I was never the first race of the day so I had a chance to hear what the gun sounded like. That gave me a chance to distinctly differentiate anything else going on around me and the sound of the gun that I would have to react to. If only the IAAF would just stick to what works there wouldnt be any issues! Just have a person holding a starters pistol stand by the start line, let them say the commands and pull the trigger. Too much like right huh?

So in saying all that, here is what I think about this...If athletes have the necessary resources and opportunities that I just talked about and the athletes did used them, I blame the athlete for false starting. You had what you needed, used it and still made a mistake? Yeah that's on you. If they did have those things and the athlete didn't use them or didn't know about them...I blame the athlete and coaching staff. Those national team coaches are suppose to know and inform the athletes of everything they need to perform at their best. If the coaches did and the athlete chose not to, the coaches should have explained why it is needed and made them. SIDE NOTE: USA National teams need to stop switching up coaches every year. Find some of the best coaches that get it done and stick with them until there is a need to switch. Finally if they didn't have resources and opportunity...Well then check off another box for the IAAF for assisting in more stupid decisions that will NOT help the athletes perform their best in the sport.

Who's to blame for this? I dont know...

Breaking Down the 400m Hurdles

I thought about helping those that wanted to be helped in this event because there seems to be a lot of people confused as to how you are suppose to run this race. I am not the best to ever run it but I was one of the best. This is not a sprint race. This should always be a race based off rhythm and technique...should be. I have used my crafty drawing skills (please dont judge me) and came up with what is my best diagram freestyle hand sketched drawing of one lane on the track. I have marked off each hurdle (numbered 1-10) along with the finish (F) I have also put in a green line in the the lane which you should know what it is for. If not you will figure it out while reading. Sit back, read and learn something...Hopefully I can teach some people a few things. You're welcome in advance if something I write below sets off a light bulb in your head...Here we go

**Setting Your Blocks**

What I have found that most people do when setting their blocks is they set them angled to the turn. This is correct but some go as far as to angle them incorrectly. When setting you blocks, first lay your blocks down "Perpendicular" to the start line. Once you have done that you can lift the back of the blocks up off the grown and move the blocks to the right about 60-70 degrees. (meaning very little of a move) You dont want to angle them straight to the inside of the curb because once you get to the turn you will have to A: work hard to keep hugging that turn or B: swing to the outside of the lane which will cause you to run a longer race and slower time. By setting the blocks perpendicular and moving the back of the blocks to the right slightly, gives you a great angle that will gradually move you to the inside of the lane making for an easier run around the first turn onward to the first hurdle. This will allow you to run smoother, save a little bit of energy and control your race better. Control is very important in any race. If you can control the first hurdle, normally the rest of your race comes easier.

**Hurdle 1 and 2**

From the gun you should be focused on building up your speed and concentrating on your steps to the first hurdle. As a post collegiate, most men should be somewhere from 20-22 steps to the first hurdle and women 22-25. For all the right lead hurdlers, the time is now for you to drill over and over that left lead leg. Learn to use it and run faster! Going over the first hurdle with you right leg will almost every time land you on the outside of your lane. In this event angles and straight lines are important as well. QUESTION: Whats the shortest distance between two points? Yes...a straight line! So does going around a turn on the outside of the turn make any sense? I dont think so. Now there are some that do it and they have been very successful so I cant say it doesnt work, however, I will say that whatever time they ran in that race should have been faster. Hurdling with your right leg over the first hurdle will also slow you down slightly. Its almost like you have to land and make your way back to the inside or you just going to run a longer race altogether. I figured out that hurdling left lead for the first part of your race allows you to handle "Centripetal Force" a whole lot better. You should be able to hurdle with the same leg for both of these hurdles if done correctly. **Practice over the first 2 hurdles at race pace to get this down**

**Hurdle 3-4-5**

Now if you have run the first two hurdles correctly then you have your step pattern down, moving through each hurdle without chopping steps and the speed that you have built up you can now control down the back stretch without having to press. If you are a technician and can hurdle (I dont mean jump the hurdles and clear them I mean you can actually hurdle) this is where you can conserve energy for the latter part of your race. Your speed is up and you are moving. Once you clear hurdle 3, you should focus on relaxing, knee lift, proper running form and hurdle technique. If you can do these things correctly while moving down the back stretch you dont have to worry about trying to run fast because you are controlling your speed. You should have built up all the speed you will need for the first 200m of this race by the time you clear the first couple hurdles. At worst you may come through the 200m mark a few tenths of a second slower than before but remember...you still have 200m to go! By the way you should still be going over these hurdles with the same lead leg as the first two. Most men try to do 13 in between. Some switch and alternate to do 14 or drop down to 15 and thats too many steps for men but for women, 15 is good. **From the blocks practice going over 3,4 or 5 hurdles working on your step pattern**

**Hurdle 6**

This is where the race starts to get tricky. For those that alternate this is that hurdle that you begin to switch at. Well if you have done what I have said through 1-5 you may be able to clear hurdle 6 with the same leg as you have the first five. Remember you are not pressing at this point. You are relaxing and letting that speed you built up carry you along in this race while doing the proper things listed above in the section "Hurdles 3-4-5" (relaxing, knee lift, proper running form and hurdle technique) **While at practice working out, 3x 6 hurdles at race pace is a good workout to practice your step pattern up to this point.**

**Hurdle 7**

If you are lucky enough to have run the first 6 hurdles with the same leg its about that time we switch. Why? Well there is this thing called "Fatigue" that is starting to set in. You cant fight it, its there...Now this is how you deal with it.

Take a look at the drawing that I have sketched. Notice anything different from the first turn. The green line if you havent guessed by now should be the path you take while running and hurdling. You know I did say to hurdle around the turn with your left leg earlier right? To handle what better? Well that is true but when you have fatigue setting in, you still want to concentrate on relaxing, knee lift, proper running form and hurdle technique. I know people are asking, "Why would you run on the outside of the lane? Why would we..." Hey...hush, listen and learn. I ran this race for 10 years and through a lot of trial and error, I figured out that swinging to the outside of the lane going into hurdle 7 helps you keep your step pattern transition smooth. If this is where you are switching you shoudnt have to worry about chopping steps if you swing outside correctly. The last few steps before you go over this hurdle should be set up steps which will set you up to go over this hurdle so that you land right in the middle of your lane. Remember, we are trying to handle "Centripetal Force" as best we can. So now you are leading with your right leg which should be going over the center of the hurdle which should land in the center of the lane.

**Hurdle 8**

Guess what...your left leg should land on where off of hurdle 7? Thats right closer to the inside of the lane. If this is the case and you still are concentrating on relaxing, knee lift, proper running form and hurdle technique...then you are still alternating and now taking hurdle 8 with your left leg which is keeping you on the inside of the turn sending you to the final stretch. **Set up hurdles 6-7-8 and back up to about the 250 mark on the track. Start out picking up decent speed and focus on clearing the hurdles with the correct legs that you want to clear in your race. Also 2x 8 hurdles at race pace is a great workout as well**

**Hurdle 9-10**

Now, while you are still concentrating on relaxing, knee lift, proper running form and hurdle technique, you should be turning over them legs as best as possible. Once again, fatigue is setting in but at this point even more. Yes it will be difficult to focus on those things because the hurdles are starting to look a little bit higher. This is where being a "hurdler" comes in. *Most 400 hurdlers are not good hurdlers.* Focus on clearing the last two hurdles as best you can with proper technique. Steps are important and messing up on either of these hurdles will make or break your race for sure. If you clear them without any chopping or hitting hurdles you have 40m to the finish. Stay tall, relax and drive to the finish line. **set up hurdles 9-10 and go over to the 300m mark. Run a race pace 300m while clearing the last 2 hurdles. You can also set up 6 through 10, go back to the 250 mark and do that workout. Make sure you are always focusing on your step pattern.**

Of course all this depends on factors like height. Some people might not be able to run that pattern. If not, thats OK. Figure out a step pattern that works for you. Something that is fitting for you that will get you through your first 200m as fast yet comfortable as possible. I see way too many people get out fast and die coming home. Control your race better. If you cant finish strong going out fast, back off the first part of your race some. Figure out how many steps you can take on a regular basis in the race. When you practice run that same pattern. You should know how many steps you are taking from the blocks to the first hurdle and in between each hurdle. Once you figure that out, take those same steps while at practice. Why? Because practice makes perfect or at least close to it. The more familiar you become with your step pattern, the easier the race will become to you.

2011 Daegu Prediction (Revisited)

OK...I made a few changes due to some last minute insight but for the most part there they are before they start. S/O to www.Letrun.com

2011 Worlds Predictions (Relays)

Mens 4x100

G - JAM

S - USA

B - TRI

Womens 4x100

G - JAM

S - USA

B - NIG

Mens 4x400

G - USA

S - BAH

B - TRI

Womens 4x400

G - USA

S - JAM

B - RUS

2011 Worlds Predictions (400 hurdles)

Mens 400H

(refer to earlier post)

Womens 400H

G - Spencer

S - Demus

B - Hejnova

2011 Worlds Predictions (100 & 110 hurdles)

Mens 110HH

G - Robles

S - Oliver

B - Liu

Womens 100H

G - Pearson

S - Wells

B - Harper

2011 Worlds Predictions (400m)

Mens 400m

G - James

S - Brown

B - Merritt

Womens 400m

G - Felix

S - Montsho

B - McCorory

2011 Worlds Predictions (200m)

Mens 200m

G - Bolt

S - Dix

B - Patton

Womens 200m

G - Felix

S - VCB

B - Jetter

2011 Worlds Predictions (100m)

Mens 100m

G - Asafa

S - Gatlin

B - Bolt

(I think 7 people will go 9.9 and faster in this race)

Womens 100m

G - VCB

S - Meyers

B - Jeter

2011 Daegu Prediction (400 Hurdles)

Dare I take this dive...

400 Hurdles

I see this event being effected by two things but however neither of those two things makes me believe that we will see a 1-2-3 USA sweep...even with 4 of the best in the world entered into the meet. I have payed a little attention to this race this year and I see a bunch of things happening. Angelo Taylor is getting better and better as the season goes on. LJ Van Zyl having the best year of his life. David Greene, Bershawn Jackson and Javier Culson have been running pretty consistent. I also see Kerron Clement way off the map as well as welcoming Jeshua Anderson to the sub 48 club. What does this drive me to believe? Well as stated before, two things I believe will show in this event. Experience and Youth...thats right a combo of the two will be the deciding factor. I think we will see this happen:

1.

G - Taylor

S - Anderson

B - Culson

or

2.

G - Anderson

S - Culson

B - Greene

As always...Its nothing personal, just my thoughts and opinion. As always, prove me wrong if you dont like it.

**SIDE NOTE**

Keep an eye on the youngster from Trinidad Jehue Gordon.

More Drug Talk In Track & Field

M. Rodgers, real talk...even if it was a mistake and it's in your system then it doesn't matter, you're fucked! Very unfortunate it is. I aint writing to say guilty or not but a few things came to mind so here I go...

People always laughed at me for eating so much McDonalds over in Europe...I won some races, had a happy stomach and all clean test. I wonder what Trell Kimmons is thinking right now? Its more likely that the IAAF will not & I repeat WILL NOT make a decision before worlds which means USATF may tell Rodgers not to run. If he does run and they rule him suspended because of this test...whatever he runs in will get DQ'd. 100m & 4x100. USATF aint having it! If & I do mean "IF" it was an "honest mistake", still sucks to be him cause IAAF dont care about "honest mistakes" ...ask Lashawn Merritt.

Here is a thought...Anyone besides me ever notice that when someone gets a failed test that they claim innocence on that they know exactly how it happen though? Hmm

Remember this one..."I have never taken drugs! It must have been that masseuse rubbing stuff on me."

How about this one... "Modafinil?! Ummm...Oh yeah, I was taking that because I have a sleeping disorder."

And my personal favorite... "I failed this test because of this dental medication I was taking." (Its my favorite because it actually worked)

Question...If you know what it is that fast, shouldnt you sons of bitches have known to pay attention before it got in your system? Maybe USADA stopped giving out the little card that has all the legal & prohibited drugs on it when I stopped running...Maybe?

For the record, This alleged masseuse worked on me for years and I never had a failed test nor any allegations about failing anything. If you having trouble sleeping...go buy some Tylenol PM's or some Melatonin. They both legal. Thats what I used. If you tired but thinking about going to the club try one of these...

1. Fuck the club...go to bed.

2. Drink numerous Mountain Dews

The game dont change just the players in it...

2011 USA Championship predictions

Men's Races

100m

Gay, Rodgers, Gatlin

200m

Dix, Gay, Spearmon

400m

Wariner, Nixon, Neville

110H

Oliver, Trammell, Merritt

400H

Taylor, Jackson, Dutch

Women's Races

100m

Jeter, Myers, E. Gardner

200m

Duncan, Knight, Tarmoh

400m

Felix, McCorory, Dunn

100H

Harper, Wells, Crawford

400H

Demus, Williams, Harrison

My Workout Playlist

Just for fun I thought I would give some people a look into what I listen to while warming up or working out. 225 songs worth...Enjoy!