I have been running all my life and am currently running in College…
My pb are 10.11 legal for 100m and 20.28 for 200m.
I have always run with my raw talent without very little technical support. I win almost any race that I get the early lead but have difficulty in championship races where the pace is so hot that I am contested for the early lead. When this happens I usually fade… I am not sure if it is my fitness; which should be good … I ran 20.35 +1.6 and wind aided 10.06 in the semi’s… or just poor technique… What exercises can I do in practice to prevent decelleration in both my 100m and 200m races. My problem occurs in championship races in the last 40 metres… I have thought of running the first half of the race at a more controlled pace so that I have a better finish; but this has its drawbacks as you end up having to make up what you gave away early… Any advice? thanks…

What are you currently doing for training? Without that it is hard for the forum to help.

Hey BC, I can almost guarantee that your issue is relaxation. When you have the lead you tend to run your race and are MORE relax. But with stiff competition you tighten up and end up fading from burning unnecessary energy. Look at tapes of your championship run (if you have it). Are your shoulders down? Is your face relaxed?

excellent scarface.tradewinds you are capable of running 10.1 but under pressure you are blowing have got to concentrate on your race and your race alone.carl lewis described his wr run in 91 as running in his lane and his lane alone.he ran his race from start to finish and had total self-belief in his routine.

just accelerate the exact same way you did to perform your 10.1 its the exact same pattern.pressure is what devides world class from the rest.these guys can handle it but cab tolerate it better whether its with practice or racting natural.

I think the problem is that you’re wasting too much energy on the 1st 100m trying to catch or stay with everyone. You can’t hit top speed on the curve, so there’s no point in trying to do it. If the fastest you can run the 1st 100m is 10.32, than you have to figure out how much energy you need to put out to run in that area. Cuz you can go 93% and run 10.33, or you can go 100% and run 10.32, but that extra 1/100 you picked up is gonna be lost cuz you won’t be able to hold on cuz you have another 100m left.(this doesn’t mean to jog the 1st 100m)

You have to know yourself, and know how hard you need to go to run in your comfort zone. Don’t let anyone pull you out of your race plan.

The one thing I can say that would help with deceleration, is that there’s a point in every sprint race where you can’t go faster. At that point you should focus on maintaining. I’m pretty sure you’ve seen a race where 2 guys are even for about 150m and then one guy starts fading while the other guy pulls away. The guy pulling away isn’t going faster, he’s just slowing down slower than the other guy. When you try to press and go faster while you’re tired and slowing down, your just fighting yourself. Cuz most likely you aren’t relaxed.

Yeah you do need to work on some technique ;). You put a ceiling on your potential when you don’t have good technique.

Running under control doesn’t mean you’ll be behind. Like I said before, you have to learn your body, and figure out how hard you need to go to run as close to your fastest without wasting too much energy. You’ll be surprised at how “in the mix” you’ll be if you stay under control in the 1st 100m. Just cuz your in the lead coming off the curve doesn’t mean your gonna win…

Just ask Stanford Routt, lol

brendan…do you feel that at big meets that you focus on those around you then on yourself?

I think Treble said it BEST, but my view,

In the 100m, you have to run the race so you are running close to your top speed for as long as possible. You can only maintain your top velocity for about 1 sec. Deceleration will increase with time ( the longer you slow down the more you will slow until you tie up) So the key is to keep the deceleration at the end of the race to a minimum by reaching your top speed at 60-70m, leaving 20-30 to decelerate (2-3 sec). Studies show that deceleration at that point is slight, but increasing. That’s why it is very common to see someone get out very quickly and build a huge lead at the halfway point of the 100m, but get passed by others over the last 20m. They simply are slowing down a lot while the other are near max velocity. Using random numbers say your top speed is 12m/sec. After you reach that speed, you can maintain that for 10-15m then begin to slow slightly to 11.6m/sec for the next 10m, then 11.55m/sec, then 11.45m/sec then 11.35m/sec then 11.15m/sec. So if one accelerate as rapidly as they can and reach max speed at 40m, while another sprinter accelerates through 60m, the first one is going 11.45msec and the second will be at 11.15m/sec.

Hope this helps

Kenny Mac~~~~~

Say Treble quick question or anyone else.

How much slower does one need to control his/her speed for the 1st 100m
of the 200m is it around 3/10th of a sec?, ie 10.11, 100m PB
so 1st 100m should be around 10.41?


Francis stated:Since the deceleration among top sprinters today runs from around 0 to 3%.

Question: How does one figure the % lost of deceleration, i.e.,
say if Athlete A runs his first 60m in 6.90 and his last 40m
in 4 sec which his total time is 10.90…

Athlete B 60m time: 6.90, last 40m 4.15 how
do you figure the % of the two athletes.


Altough this sounds interresting. I think in the case of tradewinds, you are overcomplicating the situation in his 100m sprint. The man is capable of running a 10.11 under the right circumstances; but is not consistent when it comes to stiffer competition.

Really, the key for BC at this time is to become more consistent during ALL types of competition by staying relax and running his race. The last thing he needs to do is think about more stuff while sprinting!

Like Charlie has said “Fix only what needs to be fix.”

Thanks! I agree with you…He should do what he does when he runs 10.11 and build his consistency and improvement on that…

Usually it’s between .2 & .3 So yeah that sounds about right. How close you are to your 100m pr depends on your curve mechancis, and how well you accelerate on the curve. Like I said before you can try to run the 1st 100m at 100%, but you won’t run much faster than you would, had you gone out a bit more relaxed. It’s like we’ve talked about before…There are guys who have pr’d in the 200m during the 1st 200m of a 400m. There are guys who pr during rounds of a major championship. But they almost always end up running slower in the final cuz they assume if they ran that fast during the rounds, if they try harder they’ll run faster(Mike Marsh)

So I wouldn’t think of running under control as running slower, lol Just think of it as using as little energy as possible. Whatever you can get away with, thats what you need to do. Doesn’t really make much sense to use more energy than you need to does it?

Thanks for all of your fine comments on this subject. You can never have too many ideas. I will make some adjustments to my training and concentrate more on relaxation and control. Bad habits can suddenly appear in an athletes technique and often they are noticed more readily by a person not close to you.
In many ways – after years of not being challenged early in races(high school); as the competition increases, ( college) adjustment to form, technique and mental application must be made. I really appreciate the responses on this forum…

Anybody got split times for 200m races & could post it, please? Treble mentioned 400m - in the case of 400 the difference between PB in 100 and the first 100 of the 400 can be quite “big” - as for MJ 400m WR run it was close to 1 second, so he ran his first 100 at not much more than 90-93%, I guess.

I would really like to see some facts on fast 200m races.

You’re welcome!!! Also, I agree with your assessment on technique. Though I would be hesitant on taking any advice from someone you don’t know or trust.

This is where a good coach comes in… One that knows what to look for without making unnecessary changes. For example: how may coaches would try to change Ben’s start or Michael Johnson’s form just because it didn’t look right?

If you are of this level I would save some $$$ and seek professional advice.