Archive
Safety First – Joggers please stay in lane 5 to 8 at Ultra (Phil Sports Complex)
On Saturday night I had a very near run in with a jogger. I was doing 150s at Philippines Sports Complex (Ultra) in 16s/11s 100m pace. Me and my training partner were using lane 1 and 2 and our friends cleared lane 1 and 2 telling the joggers we were using these lanes (fast lanes) for sprints. Everyone hopped out of the lane. When we rounded the curve and came half way down the straight I notice one jogger who had prior been told to clear the track by my friend had made his way back between lane 1 and 2 despite being told earlier to clear the lanes.
My friend had to ease down in the rep as the jogger was half way between our lanes, i yelled track and lane 1 3 times and my friend waved to him as he was wearing head phones. He acted like he didn’t hear me when he was wearing his head phones. In fact to my horror he moved from the outside to right in my lane. I had to slam the breaks down at top speed and was very lucky i didn’t rip my ham string. Even though he claimed he didn’t hear me “I didn’t know, I didn’t know” he clearly could hear me when i started screaming and cursing bad language at him because I’m lucky i didn’t get injured.
After this I filed an incident report to security.
The management at the track had not placed the fast lanes 1-4 and joggers stay in lane 5-8 lanes sign for some time. This has been putting the safety of the athletes highly at risk and Saturdays incident was a pure of example of what could happen as a result if instructions are not being followed.
Also the board with the rules on it at Ultra tells the joggers “stay in your designated lanes”. How are they supposed to know which lanes these are when management does not specify this?
I definitely expect the sign to be up there today when I head to ultra, i will be really annoyed if it isn’t.
i have nothing against joggers using the oval they have as much a right to work out as everyone else. However safety must come first. This is not only for the safety of the fast runners but also for the safety of the joggers. Joggers too are trying to stay fit but everybody safety should not be compromised because of this. When the signage goes back up their is no excuse to not follow the rules. I had a think about why the joggers are assigned the outside lanes before and the reason is this. If the fast runners are assigned outside lanes that means the joggers will have to walk past sprinters to get to their respective lanes, whereas its much safer for faster runners to pass by joggers to get to the inside lanes.
The Need for Electronic Timing after protest filed in Mens 100m at Palaro
Hand Timing or Stopwatch Timing
Article by Pirie Enzo, with contributions from National 100 and 200m Record Holder Ralph Waldy
Before i continue i would like to refer to a previous article i wrote which differentiates Hand timing and Electronic Timing.
i would like to see a clearer video. Ironically the stupid news writing blocks the view of the last frame of the crossing the line hence ruining the quality of the news video. I can tell due to the closeness of 1 and 2 there is no way that is a .2 difference of 11.1 and 11.3 .2 is around one or two strides.
To be honest the times in the final of the Palaro were a lot slower than the semi finals. Several coaches hand timed the top two athletes at around 10.8 and 10.9. Which begs into question the accuracy of the hand timing of the officials at the Palaro and whether we can really count these performances as certifiable by the IAAF.
Not trying to take anything away from the accomplishments of the athletes as winning a Palaro title (National High school) is still a big achievement for a young athlete. However there may have been cases where an athlete is robbed of a place or an accurate time. I’m not saying that this is an example of this as i need to see a clearer video than the one provided.
I cant make an accurate decision on if Nor actually won without seeing a better video. But what I do know is a lot of countries use electronic timing at HS and even at weekly meets. Its much fairer for the athletes if they have a photo finish in place.
.
We need to introduce Electronic timing and Photo Finish to the Palaro and other meets
That is why hand timing should never be really acknowledged. I mean, we are year 2013 already. Everything is on the technology age – why is it that a national HS competition still uses hand timing instead of electronic timing? Budget issues? Very shallow answer. Someone who’s in authority should lobby that to PSC and PATAFA should strongly push for this too.
Deped is in charge of the palaro not PATAFA or PSC anymore. Deped undoubtedly has the funds to hire an electronic system. I looked into the cost of electronics purchasing the equipment is atleast 60,000 USD. DEPED does have the budget to allocate towards hiring electronics. They just do not understand the importance as they are not as well informed as the PSC or PATAFA on sports.
Electronic Timing system is cheaper than that actually. I have a quotation from finish line coz were supposed to purchase that to support PATAFA events. If PATAFA can commit to us to convince other meets to use the system for at least 20 meets in a year then we can probably reconsider that previous plan. This should be a partnership with PATAFA project.
Palarong Pambansa 2013 Schedule of Events in Athletics
PALARONG PAMBANSA 2013
Schedule of Events in Athletics
(As of January 28, 2013)
Dumaguete
April 22, 2013 Monday
|
TIME |
EVENT NO. |
EVENT |
TEAM |
LEVEL |
|
6:00 AM |
1 | Javelin Throw | Secondary Girls |
F |
| 2 | Long Jump | Secondary Boys |
F |
|
| 3 Spl. Game # 1 | Long Jump | MC 16 above |
F |
|
| 4 | 110 M. Hurdles | Secondary Boys |
TT |
|
| 5 | 110 M. Hurdles | Elementary Boys |
TT |
|
| 6 | 100 M. Hurdles | Secondary Girls |
TT |
|
| 7 | 100 M. Hurdles | Elementary Girls |
TT |
|
| 8 Spl. Game #2 | 100 M | V.I 15 below (B&G) |
F |
|
| 9 Spl. Game #3 | 100 M | MC 15 below (B&G) |
F |
|
| 10 | Shot Put | Secondary Boys |
F |
|
|
3:00 PM |
11 | Triple Jump | Elementary Boys |
F |
| 12 Spl. Game #4 | Shot Put | MC 15 below (B&G) & OH 15-below |
F |
|
| 13 | Shot Put | Elementary Girls |
F |
|
| 14 | 100 M | Secondary Girls |
TT |
|
| 15 | 100 M | Secondary Boys |
TT |
|
| 16 | 100 M | Elementary Girls |
TT |
|
| 17 | 100 M | Elementary Boys |
TT |
|
| 18 Spl. Game #5 | 100 M | MC 16 – above (B&C) |
F |
|
| 19 | Triple Jump | Secondary Boys |
F |
|
| 20 | 800 M | Elementary Boys |
TT |
|
| 21 | 800 M | Elementary Girls |
TT |
|
| 22 | 800 M | Secondary Boys |
TT |
|
| 23 | 800 M | Secondary Girls |
TT |
April 23, 2013 Tuesday
|
TIME |
EVENT NO. |
EVENT |
TEAM |
LEVEL |
|
6:00 AM |
24 | Javelin Throw | Secondary Boys |
F |
| 25 | Long Jump | Secondary Girls |
F |
|
| 26 | Discus Throw | Elementary Boys |
F |
|
| 27 | 400 M. Hurdles | Elementary Girls |
TT |
|
| 28 | 400 M. Hurdles | Secondary Girls |
TT |
|
| 29 | Triple Jump | Elementary Girls |
F |
|
| 30 | 400 M. Hurdles | Elementary Boys |
TT |
|
| 31 | 400 M. Hurdles | Secondary Boys |
TT |
|
| 32 Spl. Game #6 | 200 M | MC 16 Above (B&G) |
F |
|
| 33 Spl. Game #7 | 100 M | V.I (B&G) 16-above |
F |
|
|
3:00 PM |
34 | Shot Put | Secondary Girls |
F |
| 35 | Long Jump | Elementary Boys |
TT |
|
| 36 Spl. Game #8 | Long Jump | V.I & MC-15 below (B&G) |
F |
|
| 37 | 400 M | Elementary Boys |
TT |
|
| 38 | 400 M | Secondary Boys |
TT |
|
| 39 | 400 M | Elementary Girls |
TT |
|
| 40 | 400 M | Secondary Girls |
TT |
|
| 41 Spl. Game #9 | 400 M | MC 15-below &16 – above (B&G) |
F |
|
| 42 | Triple Jump | Secondary Girls |
F |
|
| 43 | 3000 M Steeple | Secondary Boys |
F |
April 24, 2013 Wednesday
|
TIME |
EVENT NO. |
EVENT |
TEAM |
LEVEL |
|
6:00 AM |
44 | Javelin Throw | Elementary Girls |
F |
| 45 Spl. Game #10 | Goal Ball | V. I |
F |
|
| 46 | Discus Throw | Secondary Boys |
F |
|
| 47 | Long Jump | Elementary Girls |
F |
|
| 48 | 400 M. Hurdles | Secondary Boys |
F |
|
| 49 | 400 M. Hurdles | Elementary Boys |
F |
|
| 50 | 400 M. Hurdles | Secondary Girls |
F |
|
| 51 | 400 M. Hurdles | Elementary Girls |
F |
|
| 52 | 200 M | Elementary Boys |
TT |
|
| 53 | 200 M | Secondary Boys |
TT |
|
| 54 | 200 M | Elementary Girls |
TT |
|
| 55 | 200 M | Secondary Girls |
TT |
|
| 56 Spl. Game# 11 | 200 M | MC 15 – below (B&G) |
F |
|
| 57 Spl. Game#12 | 4×100 M Relay | MC 16- above (B&G) |
F |
|
|
3:00 PM |
58 | High Jump | Secondary Boys |
F |
| 59 | Shot Put | Elementary Boys |
F |
|
| 60 Spl. Game #13 | Shot Put | V.I & MC above (B&G) |
F |
|
| 61 | 100 M | Elementary Boys |
F |
|
| 62 | 100 M | Secondary boys |
F |
|
| 63 | 100 M | Elementary Girls |
F |
|
| 64 | 100 M | Secondary Girls |
F |
|
| 65 | 800 M | Elementary Boys |
F |
|
| 66 | 800 M | Secondary boys |
F |
|
| 67 | 800 M | Elementary Girls |
F |
|
| 68 | 800 M | Secondary Girls |
F |
|
| 69 Spl. Game#14 | 4×100 M Relay | MC 15- above (B&G) |
F |
April 25, 2013 Thursday
|
TIME |
EVENT NO. |
EVENT |
TEAM |
LEVEL |
|
6:00 AM |
70 | Javelin Throw | Elementary Boys |
F |
| 71 | High Jump | Elementary Girls |
F |
|
| 72 | 5000 M | Secondary Boys |
F |
|
| 73 | 100 M. Hurdles | Elementary Girls |
F |
|
| 74 | 100 M. Hurdles | Secondary Girls |
F |
|
| 75 | 110 M. Hurdles | Elementary Boys |
F |
|
| 76 | 110 M. Hurdles | Secondary Boys |
F |
|
| 77 | 400 M | Elementary Girls |
F |
|
| 78 | 400 M | Secondary Girls |
F |
|
| 79 | 400 M | Elementary Boys |
F |
|
| 80 | 400 M | Secondary Boys |
F |
|
| 81 | High Jump | Secondary Girls |
F |
|
|
3:00 PM |
Spl. Game# 15 | Boccia/ Bocce | MC (B&G) |
F |
| 82 | High Jump | Elementary Boys |
F |
|
| 83 | Discus Throw | Elementary Girls |
F |
|
| 84 | 4×100 M Relay | Elementary Boys |
TT |
|
| 85 | 4×100 M Relay | Secondary Boys |
TT |
|
| 86 | 4×100 M Relay | Elementary Girls |
TT |
|
| 87 | 4×100 M Relay | Secondary Girls |
TT |
|
| 88 | 1500 M | Elementary Boys |
F |
|
| 89 | 1500 M | Secondary Boys |
F |
|
| 90 | 1500 M | Elementary Girls |
F |
|
| 91 | 1500 M | Secondary Girls |
F |
April 26, 2013 Friday
|
TIME |
EVENT NO. |
EVENT |
TEAM |
LEVEL |
|
6:00 AM |
92 | Discuss Throw | Secondary Girls |
F |
| 93 | 3000 M | Secondary Girls |
F |
|
| 94 | 200 M | Elementary Boys |
F |
|
| 95 | 200 M | Secondary Boys |
F |
|
| 96 | 200 M | Elementary Girls |
F |
|
| 97 | 200 M | Secondary Girls |
F |
|
| 98 | 4×400 M Relay | Elementary Boys |
TT |
|
| 99 | 4×400 M Relay | Secondary Boys |
TT |
|
| 100 | 4×400 M Relay | Elementary Girls |
TT |
|
| 101 | 4×400 M Relay | Secondary Girls |
TT |
|
| 102 | Pole Vault | Secondary Boys |
F |
|
|
3:00 PM |
103 | 4×100 M Relay | Elementary Boys |
F |
| 104 | 4×100 M Relay | Secondary Boys |
F |
|
| 105 | 4×100 M Relay | Elementary Girls |
F |
|
| 106 | 4×100 M Relay | Secondary Girls |
F |
|
| 107 | 4×400 M Relay | Elementary Boys |
F |
|
| 108 | 4×400 M Relay | Secondary Boys |
F |
|
| 109 | 4×400 M Relay | Elementary Girls |
F |
|
| 110 | 4×400 M Relay | Secondary Girls |
F |
|
Prepared by:
BIENVENIDO N. CONTAPAY
Technical Manager , Palaro 2013
2013 Season Leaders (rev 7)
Womens
100m Kayla Richardson (98) 11.79 +0.7 (Fil-Heritage)
200m Kayla Richardson (98) 24.52 -0.3 (Fil-Heritage)
400m Timarya Baynard (96) 56.09 (Fil-Heritage)
800m Sarah Vitug 2:11.63 (Fil-Heritage)
1500m Vitug 4:27.65(Fil-Heritage)
3k Vitug 10:20.10 (Fil-Heritage)
5k Mercy Taypoc 19:05.6 (Baguio)
10k Road Mary Joy Tabal 38:01 (Cebu)
Half Marathon Mary Grace Delos Santos 1h20:28 (Cebu)
Marathon Miscelle Gilbuena 3h11:13
100m Hurdles Michelle Villas (96) 15.7 (Western Visayas)
Pole Vault Alyana Nicholas (94) 3.47m (Fil-Heritage) *NJR
High Jump Audrey Yorac (96) 1.63m (Rizal High School)
Long Jump Katherine Khay Santos 6.17m (Phi Team)
Triple Jump Mary Anthony Diesto (97) 11.61m (Western Visayas)
Shotput Maikahn De Oro (94) 10.70m (Western Visayas)
Dianne De Jesus 10.76m (Central Luzon) (junior shotput weight)
Discus De Oro 39.30m
Javelin Rosie Villairto 46.68m (Phi Team)
/
Mens
100m Daniel Noval 10.42 -0.3 (Phi Team) *NR
200m Andrew Pirie 22.45 (Fil-Heritage)
400m Joan Caido (94) 48.8 (Baguio)
800m Mervin Guarte 1:55.52(San Sebastian College)
1500m Guarte
5k
(Track) Guarte 15:35.61
(Road) Rudyfer Hernandez 15:17.0
10k Anthony Nerza 33:23.2 (Davao Athletics)
10k Road Richard Salano 32:30.0 (University of the East)
Half Marathon Philip Duenas 1h13.08 (Cebu)
Marathon Erenio Raquin 2h38.40
3k Steeples Nerza 9:49.4
100 Hurdles Robin Tuliao 14.77
400 Hurdles Eric Cray 50.74 (Fil-Heritage) *NR
4x100m CSB NCAA Team 43.34
Long Jump Ernesto Ybanez (91) 7.01m (Cebu)
Triple Jump Mark Harry Diones 15.13m (JRU)
Pole Vault Caleb Monticalvo 5.05m (Fil-Heritage) *Not ratified as NR as no passport presented
Julio Alorro 4.82m (Indoors) (Fil-Heritage)
Shotput Rennick Alivio 13.41m
Discus John Albert Mantua 40.61m (JRU)
Javelin Melvin Calano 61.44m (JRU)
How to Decrease 400m Time
As far as training, google Clyde Hart, arguably the best 400 coach in the world. His runners have ranked #1 in the world 16 out of the last 21 years, are currently 1 and 3 on the all time world list and have won 3 of the last 4 Olympics (finishing second in the other) and 6 of the last 8 World Championships. Another of his athletes won the last World Championship (I wrote this In July of 2011). This is from a seminar of his.
Strategy
Reach race speed as early as possible in first 50m cruise to 200m then accelerate steadily next 100m and hold form for last 100m
Workouts done to rehearse strategy called EVENT workouts
eg 3 x (350m rest 1min 100) 5min rest
or Event 300s
Which were run with first 50m very quick but then relaxing to go through first 200m and then the last 100 all out rest 10min between, shorten later to maybe 5min. Aimed to have consistent stride frequency and length for duration of race – not a longer stride at end, allow a shorter stride to just happen but maintain cadence.
Holding Form
Improved by Strength Endurance
Upper body strength from exercises like running arms with good form 5 x 15 each arm with 30s rest.
Off season: do two aerobic runs a week 20-45min max. This was for first 3 weeks mostly but off season was usually 6 weeks.
Longer reps 2 x 800m or 3 x 600m rest 15min
Common key workout In pre-season
3 x 350m rest 5min, later in season it becomes 3 x 350m rest 3min, each 50m at same speed.
One Speed workout was called 60 -40m
2 sets of 2 laps of 60m at 95% slow down 40m then pitter-patter jog 40m then 60m at 95% 40m slow down – pitter patter jog 40m. rest between sets 5min
Speed work often was 30, 40, 50, 60, 70 on bend with full recoveries
Weight Training
3 Gym sessions a week usually in morning from about 9am till 10am – over in an hour.
On any day sometime done Mon-Tue-Wed or spread out in week.
Weights is general all body work with short recoveries and usually 3 sets of 10, rest less than 1 min maybe 30 sec. No squats, no Olympic lifts, Also did good variety of core work eg 3 x 30m sit-ups 1 min rest Gym did not change in format throughout the season
No really heavy lifting, do lunges
Normal Warm up
4 laps jog straight – run bends
Stretch 30min
Drills 4-5 x 30m over a speed ladder with fast cadence. This Michael believed was significant effect on his turnover. These were done with a flatish footed contact not with feet pointing down and a quick recovery. Buildups sometimes for example 3 x 150m with each 50m quicker.
Then workout
Competition Warm up
4 laps as usual
Stretch 30min
3 x 100m – first moderate, harder, fast with full recoveries
A few pre-race drills
At the Competition
Expect the unexpected
Visualization
Train the mind to control the body in competition in the way that is wanted.
Sustained Speed work
60m & over was at 95% – never 100%.
Longer work was done for stimulus not for race pace rehearsal, so nearly all was at paces slower than race pace.
Speed
6 x 100m at 95% non-timed from standing start rest 5min
Better to undertrain than overtrain
Workout Accuracy
- cones every 50m – beeper sounded at set intervals – athlete ran each 50m at same speed. – Be on the buzzer
- Standing starts
- Workouts done at times planned not faster – not slower.
Important not to go faster than predetermined targets even with 200s in 32s!!
Annual Plan: The program includes a plan that divides:
Off season – 6 weeks (first 3 weeks on grass)
Pre season
Early season
Late Season
The program is similar all year round:
Monday – Tempo 200s starting with more at 32s and progressing to less late in year in 25s
Tue – long reps starting at 2 x 800m progressing to 2 x 450
Wed – 350m reps x 2-3 – improving in speed
Thu- hills, speed or event specific
Fri – similar to Thurs
Sat – similar to Thurs
Refreshing Base
Coach needs to decide when to refresh base by going back slightly from quality to quantity even if just for a week or two mid-season, important not to take too much from base.
Related articles
- Clyde Harts Monday 200m Repeats (pinoyathletics.com)
- 400 Meter Training Various Articles (pinoyathletics.com)
Exercises to Increase Your Running Speed
Increasing your running speed requires more than just practicing running. Use targeted exercises at home to build your endurance and strength and help you avoid injury when running. Many of these exercises help you develop the fast-twitch fibers in your legs, allowing for a faster start off the running block.
Arm Swings
Moving your arms correctly while running helps propel your body forward. Train your arms in the proper movement by standing with your feet together and alternating your arms forward and backward as if you were running. Focus on proper positioning; hold your elbows at a 90-degree angle. Start with your right arm forward, swinging it forward until the biceps is nearly level with your shoulder and your relaxed fist about eye level. At the same time, swing your left arm back so that the biceps is almost parallel to the ground and your forearm points straight down. Try this exercise seated as well to add intensity and train your arms to move at the right level, making sure your hands don’t brush the floor as they move. Add light weights to work the shoulders.
Butt Kickers
Exercises that stretch your muscles and increase muscle tone simultaneously can help you run faster. Butt kickers are an excellent example. Start to jog inside your house or in the yard, then bring one knee to hip level in front of you. Continue jogging, alternating your knees by bringing them up high and forward. Practice this move until you’re able to touch your gluteus with your heels with each knee raise. You don’t need a large space to perform this exercise, just enough space to move back and forth at a jogging pace.
Sprint
In contrast to an endurance run, sprinting works nearly all of your leg muscles to help you move faster during a normal run. You can also practice sprinting at home; you may need a yard to give you adequate room to sprint. From a starting position, run at 95 percent speed to the edge of your yard. Ideally, you should sprint for at least one minute to begin with. Sprint back to the house, then walk around your yard for a few minutes. Work your way up to 10 full-speed sprints before taking a breather. For added intensity, use a sloped area of your yard. Sprinting uphill and downhill works different muscles than sprinting on flat ground, building your overall leg health and helping you run faster while reducing the chance of injuries.
Wall Drills
Wall drills help you focus on form and work your trunk and back as well as your legs. The more these muscles learn to work together, the faster you can run. Stand in front of a wall and place both hands flat on the wall. Lean forward so your body is at an angle. Run in place by lifting one knee up toward the wall, keeping the foot directly under the knee, then alternating quickly with your other knee. Your feet should return back to their starting position between knee lifts.
Ins and Outs
A classic speed-development technique, ins and outs requires you to set up cones or markers in your yard about 20 yards apart. Run at about 25 percent of your maximum speed from the first cone to the second, then sprint at full speed back to the first cone. Repeat the process twice, then walk between the cones for a breather. Build up to five sets.
Acceleration Runs
If you have an acceleration ladder, you can use it in a relatively small space in your home. If not, place flat sticks 18 inches apart on your floor for the same effect. In the first drill, run as fast as you can through the ladder, touching both feet between each stick. Focus on lifting your knees as high as you can and getting your feet off the ground as quickly as possible each time. For the second drill, place only one foot between each rung as you run as fast as you can down the length of the ladder. Keep your back upright and straight, and focus on moving your arms correctly to help keep you balanced.
Related articles
- How to Develop Hip Flexors for Sprints (pinoyathletics.com)
400 Meter Training Various Articles
Historical Approach to the 400 Meter Dash
400m Round 1, Heat 2 (Photo credit: Sum_of_Marc)
Many long sprint coaches have either heard about or believed in a philosophy similar to this one:
The 400 should be broken into four segments, 100 meters each. Each 100 meters is run a certain way, especially the first three. I tell runners to run the first three my way and the last 100 their own way.
I have them run the first 100 very fast. They learn to come off the first curve as relaxed as they can, and they run the backstretch without slowing down, yet without using up too much energy.
The key is the third 100. This is where too many people slow down. Drill into your runners that, when they hit that second curve, they must start to work again. Everybody seems to think this is the place to slow down, so they will have power to come off that last curve and kick the straightaway.
Well, there isn’t anybody that is going to kick in on the last straightaway, because fatigue is setting in. Teach your 400 athletes to run that second curve hard. This is not easy to teach. Work on this all year long, on relaxing in that second curve and in that second curve running it fast.
Well, there isn’t anybody that is going to kick in on the last straightaway, because fatigue is setting in. Teach your 400 athletes to run that second curve hard. This is not easy to teach. Work on this all year long, on relaxing in that second curve and in that second curve running it fast.
For well over twenty five years, many track coaches have agreed with this assessment of the 400 meter dash. If we asked coaches today what they observe when high school athletes run this event, they will note a clear slowing down at the 200 meter mark. As a result, they will tell their athletes to run “fast but relaxed” through the curve, and they will also say something about maintaining form in the final 100 meters.
.
400 Meter Training Programme
English: Jeremy Wariner. (Photo credit: Wikipedia)
400 metre training is tough no doubt. This sprinting event is the one most likely to induce vomit and the training itself can be a gruelling task. The only issue is that training for this event is confusing. No one seems to agree with what works best. The following is a 400 metre training programme based on the methods of Clyde Hart. He was the coach of the great sprinter Michael Johnson and currently coaches the only white man in a long time to win the 400 in major meets like the Olympic games and world champs, Jeremy Wariner.
Many years ago it was stated that the 400 was 90% anaerobic and 10% aerobic. This thinking obviously led to coaches designing programmes that were almost exclusively anaerobic. Such programmes included flat-out sprints and long rests between repetitions. A typical 400 metre training session might include five 150s at maximum pace and finished off with two 300s. This leaves nothing in the tank at the end of the workout.
Now lets set the stage. Say you have a season lasting seven months starting July. Most coaches will try and make their athletes peak at one point during this season, generally at the most important race. 400 metre training the way Hart recommends, the athletes will peak and start again each time they have a major competition rather than just having one peak. Keep in mind that this programme includes only the running portion. It is recommended that you take one of our strength programmes and one of our plyometric programmes and perform both of these three days per week.
For the sake of this 400 metre training programme we will say that there is one major meet every six weeks. For this reason the programme will be of six weeks duration and will start again after every competition. The only part that should change is the strength and power training, which should obviously be progressive.
Keep in mind also that 400 metre training need not just be for 400 metre runners. This can often be a good running programme for those wanting to increase general fitness, lose weight or train for various team sports.
I must also state that this programme is based on elite standards. Following this programme as RXed is under the assumption that you are running a sub 52sec 400 at your peak. The volume and repetition times should be adjusted to suit your current level. For a sprinter with a 400 time of 52 – 58 sec you should scale back about 10%. For those running 58 – 64 sec, scale it back a further 10%. Any slower runners than this, including beginners, should scale back significantly and adjust interval times to about 85% of race pace over each distance, and it is advised that you also scale the volume of the programme back by 10% also as a beginner.
1987 SEA Games Partial Results
Jakarta, Indonesia Sept 1987
Compiled by Pirie Enzo from Various sources
Mens
100M Final 16/9
1 Sumet Promna Thailand 10.36
2 Mardi Indonesia 10.36
3 Haron Mundir Singapore 10.57
5 Julio Bayaban Philippines 10.83
6 Hoon Kim Seng Singapore 10.98
.
200M Final 18/9
1 Sumet Promna Thailand 20.99
2 Purnomo Mohd Yudi Indonesia 21.26
3 Haron Mundir Singapore 21.39
7 Sandy Ang Singapore 22.24
.
400M Heats 17/9
Heat 1
1 Elisser Wattebosy Indonesia 47.40
2 Isidro del Prado Philippines 47.86
3 Ismail Hashim Malaysia 48.00
.
Heat 2
1 Mohd Nordin Jadi Malaysia 48.47
2 Chanvit Insawang Thailand 48.77
3 Romeo Gido Philippines 49.11
.
400M FINAL 18/9
1 Mohammed Nordin Jadi Malaysia 46.56
2 Isidro del Prado Philippines 46.78
3 Elisser Wattebosy Indonesia 46.85
.
800M 16/9
1 Tun Win Thalp Burma 1:51.45
2 Cherm Srichudanu Thailand 1:52.07
3 Romeo Gido Philippines 1:52.165
S. Pandian Singapore 1:55.46
.
1500M
1 Sivalingam Muthiah Malayisa 3:52.26
.
5000M 17/9
1 Edwardus Nabunome Indonesia 14:35.23
2 Hector Begeo Philippines 15:05.33
3 Zainuddin Indonesia 15″09.04
4 Mario Castro Philippines 15:25.13
.
10000M
1 Edwardus Nabunome Inodonesia 30:16.44
.
Marathon
1 Ali Sofyan Siregar Indonesia 2:31.58
.
3000M Steeples
1 Hector Begeo Philippines 9:08.03
2 Carlito Donina Philippines
.
110M Hurdles
1 Hero Prayogo Indonesia 14.29
.
400M Hurdles 17/9
1 Herman Mandagi Indonesia 51.92
2 Leopoldo Arnillo Philippines 53.30
3 Badrul Jamaludin Malaysia 53.32
.
High Jump 17/9
1 Loo Cwee Pweng Malaysia 2.10m
2 Phitoon Hreathong Thailand 2.10m
3 Ramjit Nairu Malaysia 2.06m
4 Mohd Azar Sapuan Singapore 2.04m
5 Jim Hul Singapore 2.02m
.
Pole Vault 16/9
1 Hadi Wacono Indonesia 4.55m
2 Dario De Rosas Philippines 4.40m
3 Nirman Rampai Indonesia 4.40m
5 Chan Chin Wah Singapore 4.30m
6 Ng Kean Mun Singapore 4.20m
(6 competitors)
.
Long Jump 16/9
1 Eko Subagyo Indonesia 7.52m
2 Ahmad Mazian Malaysia 7.48m
3 Marwoto Indonesia 7.28m
5 Luis Juico Philippines 6.66m
(5 competitors)
.
Triple Jump 18/9
1 Mohammed Zakri Sadri Malaysia 15.37m
2 S. Thaveechalermdit Thailand 15.32m
3 Sidek Sahak Malaysia 15.04m
6 Francis Nathan Singapore 14.81m
.
Shotput
1 Bancha Supanroj Thailand 15.96m
.
Discus 18/9
1 Ardol Kerdsri Thailand 47.52m
2 Saw Hein Shwee Burma
3 James Wong Tuck Yim Singapore 44.82m
.
Hammer 18/9
1 Budi Darma Indonesia 52.08m
2 Samreet Dhaliwal Malaysia 49.72m
3 Kiyanto Indonesia 49.38m
.
Javelin
1 Frans Mahuse Indonesia 75.38m
.
Decathlon
1 Julius Uwe Indonesia 7001pts
.
10km Track Walk 18/9
1 Rachmat Sumarsono Indonesia 45:19.01
2 Lawa Jamaluddin Indonesia 46:51.60
3 Apparoa Burma 47:59.56
.
20km Road Walk 15/9
1 Rachmat Sumarsono Indonesia 1:37.18.7
2 Myint Lwin Burma 1:39.10.9
3 Jamaludin Lawa Indonesia 1:39:57.3
4 R. Rajasegaran Singapore 1:41.40.91
.
4x100m Relay
1 Thailand 39.72
.
4x400m Relay
1 Malaysia 3:09.40
Philippines 3:13.59
(Gido, Bayaban, Larce, Del Prado)
.
Womens
100M Heats
Lydia De Vega (PHI) 11.31 (SEAG RP RECORD)
.
Final 16/9
1 Lydia De Vega Philippines 11.28 (SEAG RP RECORD)
2 Ratjal Sripet Thailand 11.81
3 Sarjatuldur Hamzah Malaysia 11.85
5 Elena Ganosa Philippines 11.94
Hermy Maspaltella (INA)
Prema Govindan Singapore DNS
.
200M Final 18/9
1 Lydia De Vega Philippines 23.57
2 Ratjal Sripet Thailand 23.93
3 Sajartuldur Hamzah Malaysia 24.00
.
400M Final 18/9
1 Josephine Mary Singarayar Malaysia54.25
2 Thin Thin Maw Burma 54.67
3 Mar Mar Oo Burma 54.82
.
800M 16/9
1 Josephine Mary Singarayar Malaysia 2:09.99
2 Sukanya Sang Ngeun Thailand 2:12.26
3 S Sumah Indonesia 2:15.73
.
1500M
1 Charin Sunangrong Thailand 4:40.69
.
3000M 17/9
1 Khin Khin Htwe Burma 9:35.35
2 Martha Kase Indonesia 10:10.76
3 Agida Fatima Amaral Indonesia 10:13.48
4 K. Jayamani Singapore 10:53.38
.
5000M
1 Khin Khin Htwe Burma 16:42.31
.
10000M 16/9
1 Mar Mar Min Burma 35:28.83
2 Sarmiyanti Indonesia 36:13.09
3 Victoria Burma 37:19.95
4 Toh So Liang Singapore 38:41.50
.
Marathon
1 Mar Mar Min Burma 2:50.51
.
100M Hurdles 18/9
1 Agrifina de la Cruz Philippines 14.19
2 Aye Aye Maw Burma 14.70
3 Nenita Adan Philippines 14.75
.
400M Hurdles 17/9
1 Nenita Adan Philippines 60.38
2 Agrifina de la Cruz Philippines 60.57
3 Martha Lekransi Indonesia 60.62
4 Chann Onn Yee Malaysia 60.68
.
High Jump
1 Sangkokorn Rangpodok Thailand 1.71m
6 Corazon Magante Philippines 1.65m
.
Long Jump 17/9
1 Lydia de Vega Philippines 6.27m
2 Doris Chong Malaysia 6.08m
3 Somboon Wattaporn Thailand 6.07m
7 Chan See Huey Singapore 5.51m
.
Shotput 18/9
1 Yosephine Mahuse Indonesia 14.34m
2 Lee Chiew Ha Malaysia 13.85m
3 Yunita S. Paomey Indonesia 12.51m
4 Dorie Cortejo Philippines 11.61m
.
Discus 16/9
1 Juliana Effendi Indonesia 43.98m
2 Dorie Cortejo Philippines 42.48m
(no bronze awarded)
.
Javelin 17/9
1 Tati Ratnaningsih Indonesia 51.10m
2 Erlinda Lavandia Philippines 45.96m
3 Chantha Womgsawas Thailand 44.44m
.
Heptathlon 17/9
1 Yublina Mangi Indonesia 4687
2 Nene Gamo Philippines 4607
3 Wong Leh King Malaysia 4178
.
5k Walk
1 Iece Magdalena Siregar Indonesia 24:34.10
.
10km Walk Final 17/9
1 Hia Swee Burma 53:52.11 (SEA REC)
2 Kyin Lwan Burma 54:10.15
3 Magadalena Ice Indonesia 55:10.04
6 Low Guay Hoon Singapore 57:07.29
.
4x100m Relay
1 Thailand 45.57
2 Philippines
(Ganosa, Gamo, dela Cruz, De Vega)
.
4x400m Relay
1 Malaysia 3:42.39
Philippines 3:44.96
(Ganosa, Adan, de la Cruz, De Vega)
2012 Womens Final Ranking List 5k to Marathon Track and Road and 3k Steeples (merged)
5k Final Report
Mary Grace Delos Santos
The highlight of the season in this event was a thrilling blanket finish with Baguio’s Floredeliza Donos edging out Mary Grace Delos Santos at the National Championships in a time of 17.44.84 to 17.44.85. With the much more experienced Jhoann Banayag in third. Unlike the 800 and 1500 these events are still dominated by athletes who are over the age of 25. Teenage Fil-Heritage athlete Jullie Wollrath also had a time not too far off the seniors which indicates good performances to come on the track from the 16 year old.
The cut off criteria remains at 19:30 for 2013.
.
Philippines 2012 Womens 10k to Marathon, 3k Steeples Track and Road Final Ranking List
Womens 10k to Marathon
.
Event History
In 2005 Mercidita Manipol who holds the Philippine 5k Record at 16:40.81 won the Gold Medal at the SEA Games in the 10k. Manipol then is now 31-year old Mercidita Fetalvero and still occasionally competes in road races. The 10k Record Holder is Cristabel Martes (34m40.3) now an employee of Runrio. Martes is the SEA Games Marathon champion in 2001 and 2005.
With the popularity of road running rising in the Philippines with more opting to run 5k and 10k on the road rather than the track there is a lot of potential for the possible development of the Womens 10k event. Not just from that source but a lot of Triathletes are very good 10k runners as well due to the overload of having to run two additional events.
.
10k Report
Again Banayag originally from Davao was the countries fastest women in the 10k after losing her 5k crown. She improved her best time to place her #5 on the all time list. Zamboanga‘s Delos Santos also ran a personal best to place #6 on the all time list. Last years National Junior Record Holder Jessa Mangsat of Baguio did not break 40 minutes at the National Games this year.
The standard for 2012 was 43 min 30. But this is now lowered for 2013 to 43m00.
.
Womens 16.8k to Marathon
.
Mary Grace Delos Santos
Please email any additions or corrections to pinoyathletics@gmail.com
Delos Santos once again dominated the Milo Marathon, with Jhoann Banayag second. Cebuana Mary Joy Tabal also had a very productive season.
3K Steeple Chase
The UAAP Champion Carmen Dalyn leads the list. In fact the top three times at the UAAP where faster than the National Games Champion Flordeliza Donos. The top three times are below the record. Contrary to previous announcements Carmen’s time 11:43.04 is actually not a new UAAP Record as Jean Palencia of USTwho holds the National Record actually ran 11:24.48 at the 2009 edition, second place Frejilyn Roncales also of UST clocked 11:41.73 which is the second fastest time in UAAP History.
Carmen winning at the Uni Games.
It is my hope that this data will help the organization.
Feel free to post any comments, questions, additions or corrections to this page, pinoyathletics@gmail.com or the Facebook Page. In particular road running results all sets of data was not available for comparison..
Related articles
- Motivated Middle Distance Runner Sarah Vitug Determined to represent the Philippines (pinoyathletics.com)
- 2012 Philippines Womens Ranking Lists 800m / 1500m (pinoyathletics.com)
- Suggestions for a Fair Selection process for RP Track and Field at SEA Games (pinoyathletics.com)
- Cebu City Half Marathon – Delos Santos and Tabal begin 2013 with Personal Bests over Half Marathon (pinoyathletics.com)
- Delos Santos, Buenavista Qualify for Asian Marathon (pinoyathletics.com)
- Standards for 2013 Philippine Ranking Lists in Track and Field (pinoyathletics.com)
- Tentative list of Qualifiers for ASEAN Youth Games (Jun 4-8 Vietnam) (pinoyathletics.com)
SEA Games Ranking Lists as of 31.08.2012
This is posted with the permission of Mr Jad Adrian Washif and is the most up to date edition which is available to the general public. Mr Washif is a member of the Association of Track and Field Statisticians (ATFS) and is the South East Asian and Malaysian Statistician. You can read more of Jad’s work by visiting his very informative website Adriansprints.com which like Pinoyathletics began its infancy off as a blog and then became a website. Jad has been very helpful in helping me compile the Filipino All-time lists.
Please note these ranking lists are up to the 31.08.2012 only and results after then are not contained in these files in future a more up to date version may be released. The rankings also exclude Fil-Heritage athletes as Mr. Washif does not have access to the eligibility of those athletes. Fil-Heritage athletes will however be included on the Filipino National Ranking lists.
Available for download in (pdf file) below
Related articles
- 2012 Philippines Womens Ranking List 200m (pinoyathletics.com)
- 2012 Philippines Womens Ranking List 100m (pinoyathletics.com)
- ASEAN University Games Dec 12-18 Schedule and Rules for RP Team (pinoyathletics.com)
Commons Notice
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.
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