RB? Are you speaking to me? And if so , no I have not received any email. I don’t think my pm works for some reason.
Please send it to info and will contact you directly.
Best,
Ange
I will do a search thanks for the information. Well I made some adjustments to running the 200m because I always have been told go 100% to 150m then try and maintain after that. Yeah that doesnt work last year I went from first place to eighth place between 150m and 200m using that method haha.
It sure doesn’t. 
I like having my athletes accel pretty much all out (if they are capable of doing this without tensing up), but around 30m stop the accel and hold their current speed until they start coming off the bend. As they are coming off the bend, I want them to smoothly transition to full out, then try to hold form and cadence the last 60m or so. You can always look at Ato Boldon’s instructional video on how to run the 200m on youtube.
I FINALLY listened to Charlie’s advice last year at my final indoor 200m race, and took .50 off my indoor 200 PB. Get the Corner Running download and watch it 20 times. Everything felt sooo easy when I followed the model!
I only ran one outdoor 200 last year, and ran it the exact same way. I kicked all my old-man rivals asses even though they have way more raw speed than me by running it EXACTLY as Charlie advises.
http://shop.charliefrancis.com/products/south-africa-series-practical-session-4-corner-running
Are you thinking of heading to a meet where you’re sure to get really good conditions? Or so you live near a bunch of fast tracks?
So I did a search and found the thread on how charlie says to keep head down and tilted to the left and to not come up until the straight away and to step over on the curve. What does step over and down mean in form of running? So I would need to smoothly accelerate to 40-50 then just maintain? Im going to try this and see what happens it alot different then what I have been doing. As far as track meets I should be running one every other week or so. Some of the tracks are fast.
If you get the download, you’ll see. It helps a LOT in terms of understanding it.
Thanks tslow based on what ive found I need to make some adjustments to my 200m race approach I will check it out.
Step-over means to have the foot of your trail leg “step over” something that might be under it. The foot of the trail leg should come through around the height of the support knee. Step-over and down: once the foot has stepped over, it gets put back down on the track.
Well ran in an allcomers meet and did ok. The track is really slow and very soft but managed a 21.74. Some of the guys said the timing was messed up and the times were faster but who knows lol. I had a horrible start and came off the curve in 6th but managed to get 3rd place. Video is below lane 4.
My 100m was 10.89 -1.0 winner was aaron armstrong 10.59. I think on a better track I should be at least 2/3 tenths faster we will see.
Well after that last run I completely fell off the next week and ran 11.16 and 22.1. I actually got to line up next to ivory williams which was neat and he completed blew me away at the start he ran 10.6. My coach says its due to not lifting and hitting PRs so I rested for one week with only light track/block work and ran again today. I posted a 10.92 and because some events were cut we ended up running the 200m right after the 100 meter and I ran 21.92 both with zero wind. I was still a bit winded from the 100m but was satisfied with both times on this track. For some reason I rarely see anyone break 10.5 on that track and when people see their times they always get mad haha. There is one more local meet and then I am going to search for some other meets with fast tracks.
well finished the last allcomers meet last week with a 21.60 run which is the fastest I have run at this track. I will have to do a bit of traveling now to find other meets and hopefully can put down some good times.
Well I am back to training so far I am steadily progressing still have a lot of work to do. I should open up in a couple weeks for my first 60 meters. Based on practice times it looks like I can dip under 7 seconds we will see!
Good luck with the 60m.
skipped indoor. Opened up the season 2 weeks ago with 11.01 -.1 and 21.87 -1.1 on a soft track so those are good times opened up last year with 22.3. Sitting at 5’9 1/2 and 187, bench 195, clean ?, squats at 250.