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Commonwealth Games – Onsite & Virtual Coaching Events
If you’re heading to the 2026 Commonwealth Games in Glasgow, especially for Track & Field, there is one event you absolutely cannot miss! The GACA Coaches Club Symposium, in collaboration with...
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I Lost 1.88 seconds in the Last 19 years
FULL DISCLOSURE: The 100m is not my primary event. But I do believe in running various distances, including the odd 150m or 300m distances to shake things up. Because the faster your 100m, the faster...
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Coaching Matters webinar – June 2026 Edition
Did you know that in Track & Field, only 15% to 25% of under-20 medalists go on to medal at the senior level? Now that I have your attention, the GACA runs quarterly webinars at different time...
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My Indoor Alternate Workout – The Spin Bike
I saw this on post Twitter a while ago, and immediate could relate to this workout, as I did this during the dark wet cold days of the English winter! Especially during the Pandemic of 2020-2021! I...
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Why a Fast First 200m is Critical to 400m Success
Let’s review the 2024 Woman’s 400m Roma European Championships. To me, it was one of the greatest 400m races that year, male or female.We already know the outcome, but let’s have a deeper dive in...
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How the World Relays Repechage Works
I’ve been asked this question a lot, so it’s best I write them down.16 teams will qualify for both Men’s & Women’s 4x100m and 4x400m relay, as well as the Mixed 4×400. The Olympics or World...
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5 Different Rules for Masters Track (vs Open, High School, Elite)
If you’re a Master runner, or thinking of running Masters track, read this article. Rules are rules, so you better know them. Here are 5 points that come to mind:Seeds, Advancement, and Lanes Age...
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Visiting Athens, Greece, site of first Modern Olympic Games
Part 2 will visit Marathon and the original starting line of the famed 40km run (now 42.195km) to Athens, and Part 3 will visit Ancient Olympia.If you are going to Athens, then as a Track & Field...
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300 meter Hurdle marks explained
This is a quick post on the 2 differences between the “official 300mH” event recognised by World Athletics (on March 25, 2025). For Masters men, the 400mH is replaced by the 300mH at M60 (which is good...
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POST-Nanjing 2025 Global Indoor Performance Analysis 2015-2025
This article is guest blogged by Peter Thompson. He is known for innovating the New Interval Training and, most recently, Biokinetics and The Fourth Energy System. He was also the co-founder USATF...
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6 KPIs Your Apple Watch is Telling You
I’ve worn an Apple iWatch (Model 6) everyday for over 3 years now.As I’ve mentioned numerous times before, you can’t improve what you don’t measure.Here are the 6 important metrics from my Apple Watch...
View ArticleSpending an Hour with Usain Bolt (Oct 2024)
I have to admit, this was one of the better interviews with Usain Bolt. Jake and Damian of the High Performance podcast & YouTube channel did a wonderful job interviewing the World’s Fastest Man...
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What’s Behind the Explosion of Sub-1:42 800m times in 2024?
This article is written by Jim Hiserman, author of Developing Distance Runners, and Developing Distance Runners Volume 2. Click here to read all articles written by Jim Hiserman (all free), or all of...
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10 Commandments for the 400m
Easter is here.If you never watched The Ten Commandments starring Charlton Heston and Yul Brynner, it’s a very good movie, even though it was released in 1956. It doesn’t matter what your Faith is, I...
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2025 World Indoor Championships – Coaches Club Recap & Recordings
Our 3 day Coaches Club recap & analysis is now available for free at the World Athletics eLearning site. There is no cost to join, just your email address is required. Go to...
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Use Google Maps to Accurately Measure your Workouts on Grass or Road
Have you ever done a 10x100m on a grass field that’s not a football pitch?How about 8x150m tempo on grass, or even a 200m straightaway tempo strides?Well, Google Maps is your freindUsing Google...
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Cool Down Part 2: How to End Every Workout for Best Improvement & Recovery
This is Part 2 of the Cool Down on trying to improve recovery & regeneration. Part 1 can be found here. I briefly mentioned Autogenic/Parasympathetic Breathing Techniques from our Zoom Pandemic...
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Do you Really Need to Cool Down after a Race or Workout?
How important is the cool down after your workout? or race? I wrote about the importance of the warm up earlier. Nowadays, for me, it’s the long walk to the weight room or locker room that will...
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The 400m Race Secret? Reach Top Speed and one Long Deceleration
There really isn’t any secret on how to race the 400m. You hear about the 4 P’s (Push Pace Position Pray). But at the end, you need a good top end speed, and the ability to maintain that. As ironic as...
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Why does my Warm Up feel like a Workout? Because it’s Part of the Workout!
I had a few comments about my pre-race routine, with a 55 or 60 min warm up before entering the Call room. I usually take a full 60 min, but have cut it back to 55 minutes on race day. Prob because of...
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