Michael Johnson, Jeremy Wariner’s Magic Workouts (Part 2)

This is Part 1 of a 2 part series. Click here for Part 1.

There are numerous articles on the 300-350 meter distance for special endurance workouts. It is no co-incidence they are all within the “40 second zone”.

1. Clyde Hart 300 meter Workouts (with beeper)
2. Clyde Hart’s Split 400 meter Workout
3. Mike Holloway’s 2 x 320 meter Workout
4. Why the 352 Yard Workout?
5. Which is Better- 3×300 or 2×350 Speed Endurance Workouts
6. Anaerobic Speed Reserve and the 2 x 325m Indoor Workout
7. 400 Meter Training- 2 x 300m or 2×40 second Workout
8. Jeremy Wariner’s 2 x 350 meter workouts

Let’s take a detailed look at some more examples with real split times and recoveries.

2 x 350 with 5 minutes rest

Prior to his 43.18 WR in Seville, Michael Johnson quoted on a Sports Illustrated interview that he did 2 x 350 with 5 minutes rest in “42 and 43 seconds”. Obviously, he meant to say 42/43 second PACE, and that gave him the confidence he needed to determine he was ready to assault the WR. It is possible the article was wrong and he was referring to doing 3 sets of 350 meters (see below).

Jeremy Wariner quoted in an IAAF interview with a similar workout in 2007 with split times of 40.09 and 41.60.

Just a reminder that 40 seconds for YOU may be 325 meters, or even 300 meters, so adjust your workout accordingly.

3 x 350 with 5 minutes rest

Michael Johnson would run 3 x 350 meters in 45 seconds with 5 minutes rest. When he ran 3 reps in 43 seconds with 4 minutes rest, that, too was a confidence boosting workout to run with lactate.

2 x 450 with 10 minute rest

Another gut-wrenching butt-locking workout is Clyde Hart’s springtime 2 x 450 meters with 10 minute rest. He suggests aiming 57 to 58 seconds for College kids. Originally, he started with 15 minutes recovery and worked his way down to 10 minutes.

Now, you didn’t think I would end this article without revealing Michael Johnson’s splits?

Well, he did 2 x 450m in 50 seconds with 6-8 minutes rest!

At first when I heard “50 seconds”, my jaw dropped. (I can barely run a 400 in 50 seconds, let alone 2 x 450)

But it does make sense.

A 400m in 43.18 average speed is 9.26 m/s and factoring acceleration with blocks.

A 400m with a running start in 43.18 average speed is 9.48 m/s (i.e. run 410m, time the last 400m)

So to run 450 meters in 50 sec is 9.00 m/s.

Conclusion

Basically, magic workouts exists IF you can reach your target goals for the performance you desire.

So it’s not really the workout that makes it magical, it’s really the athlete performing to your expectations.

… and the confidence you need going into the next race!

That could be a Season Best, Personal Best, Masters Age Group Record, or even better, a World Record!

Speed Endurance Magic Workouts (Part 1)

Do magic workouts exists?

At first, I always say “No”, there is no such thing. Consistent, injury free training is the way to go.

But after pouring through hundred of hours of live conferences, video conferences, recorded videos and books, I’ve changed my stance on the definition of a “magic workout”

The answer is “Your little friends are wrong. Yes Virginia, magic workouts do exists”. But ONLY if you can reach the target times of a workout for a certain performance, that is.

To me, that’s the magic workout you need to reach your goals at the next race. If you can’t reach those times in practice, how do you expect to do it on race day?

Real Time Examples of Magic Workouts

I recall at one conference, someone asked the coach of Marita Koch (Woman’s 400m WR holder of 47.60 set at the 1985 Canberra World Cup) what was her toughest workout. Was it 2 x 500 meters? Was it 4 sets of 6×60m?

No, it was the classic speed endurance workout of 4×30m, 60m, 100m, 120m, 150m. All with full recovery which took well over 2 hours to complete. She said she felt “bagged” for the next few days afterwards. CNS overload as well as the high demands on the alactic system.

One way around CNS recovery as well as training the muscular system is by using EMS devices. More on that in another post or read Derek’s review here.

Ben Johnson’s Magic Workout

Ben Johnson had the same workout (Charlie Francis was inspired by the East German system) and prior to his 9.83 world record set at the 1987 WC in Rome, ran:

workout: 30m, 60m, 100m, 120m, 150m

times: 3.80, 6.38, 9.90, 11.78, 14.68 seconds

He went on to run a 9.83 WR. That 60m time extrapolated to a 9.80 and 9.85 for 100 meters. See article on 60m to 100m conversions.

Bruny Surin’s Magic Workout

Both Dan Pfaff and Tom Tellez do similar workouts as above but in descending order of distance.

Bruny Surin’s (coached by Dan Pfaff) workout prior to his 1999 WC in Seville silver medal in 9.84 behind Maurice Green is shown below. In that race, a drug free Dwain Chambers finished 3rd. If you remember that race, in fact, Bruny was ahead at the 50 or 60 meter mark (video below or click here on YouTube)

workout: 120m, 90m, 60m, full recovery

times: 11.8, 8.7, 6.3 sec

No surprise, that workout wiped him out for a few days afterwards.

Again, another 6.3 for 60m.

Even Tim Montgomery was running 6.3 in training easily for 60 meters indoors in November after his Project WR of 9.78.

But as the article on 60m to 100m conversions mentions, just because you can run 6.3 for 60m is no guarantee you can run 9.8 for 100m. By the way, Usain Bolt’s splits were 6.32 and 6.29 for 2008 and 2009, and those are FAT splits.

End of Part 1. Part 2 will look at the Special Endurance workouts (i.e. 300-350m) of Michael Johnson and Jeremy Wariner.

Training for 400m: Balancing Speed and Special Endurance [Lactate]

One of the most common requests I get via email are training programs.

I believe coaching is an art and a science. I feel coaches need to know the science behind certain workouts, have a huge workout inventory, keeping track of the total volume per sessions, and above all, know how to plan.

That’s the science behind coaching. Easy. The art component is the tricky part.

Let’s reverse engineer a training plan.

The 400 meters requires a unique combination of speed and special endurance (or lactic workouts). There are two ways to approach this, and that is short-to-long and long-to-short.

If you were to plot a graph of 400 meter sprinters velocity at every 50m segment, you would see the same pattern whether it’s Michal Johnson’s 43.18 or your High School 52 second time. And that all boils down to speed reserve.

Speed Reserve

The topic of speed reserve has been covered in a previous post, What is Speed Reserve? Part 1 – 400 meter Sprinter types and What is Speed Reserve? Part 2 – Training Methods.

When Tom Tellez describes the 5 phases of the 100 meter sprint, only in the last 20-30 meters are sprinters decelerating after maintaining maximum velocity. (John Smith’s perfect world is to eliminate the deceleration phase). In the 400 meters, it is sad to report that after the sprinter reaches maximum velocity between the 40-80 meter mark, the race becomes one long deceleration phase. Mentally it’s a different story, and you have to add MORE EFFORT when your speeds are actually declining. Sad.

But we love the 400 meters. Happy.

So to settle the argument, yes, you need speed. The faster you can run the first 80m, the faster the overall race. That’s called speed reserve.

And yes, you need to be able to handle the lactic acid (acidosis), so those workouts are important, too.

How and When to incorporate those two elements is entirely up to you.

Remember, you can’t maintain a speed you haven’t attained!

How Many Days a Week?

I feel 3 days a week of “hard” track workouts sufficient (and I’ll go in detail what workouts), but for a group that has good (on site) therapy and recovery methods, I would train 4 hard days a week. For a Masters group, or a Youth group doing multi-sports, I would train hard 2 days a week.

For a good detailed review of the different types of workouts to prescribe, see CLASSIFYING SPRINT TRAINING METHODS from UKA. An excellent read.

I’ll just focus on the CE (competition events) components for now. (I’ll leave out the SPP and GPP workouts, and that includes weight training and plyometrics)

I would divide the training session (at a very high level) from these choices:

1. speed (which includes acceleration development and maximum velocity)
2. speed endurance
3. special endurance I and II
4. tempo
5. REST (passive recovery) or Active recovery

Examples are:

1. speed sessions up to 60m (0-30 acceleration, 30-60 max velocity)
2. speed endurance between 8 and 15 seconds, or up to 150m
3. special endurance runs between 15 and 40 seconds, or up to 350m
4. Tempo or 70% speed on grass surface
5. REST or active recovery

The key is to pay very close attention to the volumes, and the recoveries between workouts. As a rough guideline, I would target 500m total distance for speed and speed endurance workouts, 1000m for special endurance workouts, and 2000-3000m tempo workouts. It depends on the “training age” and “chronological age” of the athlete.

Below are 3 scenarios, for hard training sessions 2 days, 3 days, and 4 days a week:

4 Days a Week

1. MON: Speed
2. TUES: 2000m Tempo (i.e. 2 x 10 x 100m)
3. WED: Speed Endurance
4. THUR: Tempo
5. FRI: Speed
6. SAT: Special Endurance
7. SUN: Rest

NOTE the back-to-back “hard” sessions on Friday and Saturday.

3 Days a Week

Focus on speed early

1. MON: Speed
2. TUES: Tempo
3. WED: Speed Endurance/Special Endurance
4. THUR: Tempo
5. FRI: Speed
6. SAT: Tempo or Circuit training
7. SUN: Rest

NOTE: After a block of 12 weeks, I would switch the program in the spring to only one day a week on speed, one speed endurance and one special endurance.

1. MON: Speed Endurance
2. TUES: Tempo
3. WED: Speed
4. THUR: Tempo
5. FRI: Special Endurance
6. SAT: Tempo
7. SUN: Rest

2 Days a Week

1. MON: Speed
2. TUES: Tempo
3. WED: REST
4. THUR: Speed Endurance/Special Endurance (depending on the time of year)
5. FRI: Tempo
6. SAT: REST or Circuit Training
7. SUN: Rest

Fine Tuning your 400 meter Workouts, Part 1

This is a follow-up to the article Training for 400m: Balancing Speed and Special Endurance

You’ve done your GPP (General Prep) last fall, and are currently doing SPP (Specific Prep) training or possibly be in your Competitive phase. For a good detailed review of the terminology of different workout types, see CLASSIFYING SPRINT TRAINING METHODS from UKA.

You are healthy. You are strong as a horse.

It’s already May, and if you are planning to run a Championship meet in July and August, you better start getting ready mentally and “physically” if you haven’t done so already.

The key question now is, “Where are you in terms of progression?”

The stopwatch is your best friend now, and you’ll either be doing:

1. time trials
2. competitions
3. “magic workouts” for both speed endurance and special endurance

The results will be used to extrapolation times to see where you are at. I talked about extrapolating times (either 60m to 100m extrapolation) and what you need to be able to run for a 200 meters to run the 400m time you desire. The 100m to 200m extrapolation can be found here.

The 4 Critical Items in your Inventory

The following is a checklist of 4 components you need to verify in your inventory:

1. Speed: Acceleration Development
2. Speed: Maximum Velocity
3. Speed Endurance
4. Special Endurance

You have to periodically monitor the seasonal progression of these 4 workout types and ADJUST your workout planning accordingly. This is the number one reason why “mail order workouts” don’t work 95% of the time. Unless you have constant feedback of workout splits and time trials, as well as video analysis, chances are a mail order workout won’t give the performances you desire. How can you measure recovery and CNS overload? Running economy?

Also, there’s nothing worse than bad mechanics that can be corrected. Especially when doing drills. Here’s a joke:

Q: What’s worse than doing drills with bad mechanics?

A: Nothing.

If you are doing a double or triple periodization, then you have a small block of SPP training after each competition phase (after a brief rest period, of course). So, what do you focus on?

Again, it depends on how on target you are based on your desired PB times. See my articles on “magic workouts” for both speed endurance and special endurance.

The KEY question right now is assessing your current speed, and how far (not fast) you can maintain it.

For example, if you want to break 48 for 400m, you’ll be running splits of 23 and 25 (roughly) with a 200m SB of 22 sec and 100m SB of 11. Note I am using SB and not PB (season best and not personal best). At 11 seconds for the 100m, I would ESTIMATE a 7.14 FAT or 6.9 HT 60m time or even slightly faster. But if your athlete is running 7.1 or 7.2 HT in practice from a standing rolling start or out of the blocks, I would show some concern, but I wouldn’t panic. I would simply re-evaluate the training plan and get more speed sessions in. This of course is a case-by-case basis as you also need to assess his speed endurance and special endurance times, as well as knowing the physical attributes of your runner.

Why am I hammering on this? Because you cannot maintain a speed you haven’t attained.

There is one caveat, as one of the biggest determinant in this equation is whether you are training long-to-short or short-to-long. I’ll go over some detailed workout examples in Part 2 of this article.

Summer Sprint Training: Important Variables to Consider

This article is guest blogged by Jim Hiserman, author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed

Jimson’s informative blog article on Sprint Workouts addressing Speed Training appropriate for the major competitive portion of the year was, as usual, a great resource for coaches and athletes competing this Summer.

But what about the thousands of High School and Collegiate sprinters in the U.S. who have finished the season and are ready to resume Summer Conditioning programs?

I know too many high school and college coaches who use only General Conditioning methods over the Summer for their sprinters and hurdlers. These General Conditioning methods do not include Speed (95% of Absolute Speed/Relative Intensity) or Sprint Specific Strength Exercises.

Research and coaching literature reviews suggest that Absolute Speed be present in varying amounts throughout the Training Year. Research has shown that as the speed of runs decreases, the biomechanics will also change. These changes are more dramatic than most coaches would imagine. The IOC Biomechanics Project at the 2008 Beijing Olympics pointed out significant differences between Usain Bolt’s biomechanics when comparing his Opening round 10.20 with his Final 9.58.

Indeed, research shows that in order for positive enhancement or maintenance of Absolute Speed, training throughout the year must include some sprint efforts of 95% or higher at least once per week. This is necessary to improve or maintain the timing of muscle firing patterns (which include both inter-muscular and intra-muscular coordination) similar to competition speed.

For more information explaining the importance of Absolute Speed in varying amounts throughout the year, coaches should access CLASSIFYING SPRINT TRAINING METHODS by British National Coaches Michael Khmel and Tony Lester.

Sample Exercises & Workouts

Just as important to the Neural Training that must be present in Speed Training during the Training Year is the application of the Specific Strength/Power exercises shown to be most important for Speed improvement and/or maintenance.

Squats, Pulls and Deadlifts address the very important Neural Training components vital to the increase of Maximum and Explosive Strength relative to Sprint Mechanics.

Variations of the Squat (Half squat, Quarter squat, Snatch Squat, etc.) and Clean (Clean Pull to Chest, Snatch Pull to Chest, etc.) and Deadlift (Clean Deadlift, Romanian Deadlift, etc.) should be vital components of Sprint Training on a year round basis (see Weightlifting in training for athletics-Part II, NSA Vol. 20, issue 2, pg. 38, IAAF 2005). Additional background information on Specific Strength/Power Training for Sprint/Hurdle Training can be found in Strength and Power for Maximum Speed

Because the intensity of these types of activities is high, the volume during the Summer is kept low. One day of Speed and one to two sessions involving one to two of the key Strength exercises is sufficient. Other general exercises, especially emphasizing Core /Postural Strength development, can be implemented along with Extensive Tempo runs emphasizing a progression of increasing total volume per session two sessions per week.

Basically, three track training sessions per week would involve one day of Speed with low volume/high intensity, one day of Extensive Tempo with longer reps (250-400 up to 600) and one day of Extensive Tempo with shorter reps (100,150,200).

For a complete explanation of Extensive Tempo and Speed workout guidelines, coaches can refer to either CLASSIFYING SPRINT TRAINING METHODS or Program Design Method for Sprints & Hurdle Training

How To Race And Train For The 200m: Part 2

Part 2: How to Train for the 200 Meters

Generally, I follow the flow of their training schedule.

Assuming a 12 week season, the training focus is generally going to look like the following. Now keep in mind, this schedule breakdown considers that the athlete competed in a sport or did some degree of organized training the previous season, even if it wasn’t track. Therefore, the prep periods are not as long or as general as they would be, say, during winter track (if you compete indoors in your area):

Weeks 1-3

During this time we’re going heavy on the acceleration development, speed drills and mechanics. We’re also going to start in the weight room immediately and focus on improving work capacity and pillar strength on recovery days. We’re doing 2 days of low intensity, double leg plyos.

They’ll likely spend one day per week with the 2/4 group (through the whole season) and perform a rep or two of short end Special Endurance II or long end Special I. I know that once the season is in full swing, with many 2 and even 3 meet weeks, we’re not going to be able to do a ton of formal training. So building a ‘base’ is important now, just not a base of excessive low and middle intensity training.

We’ll probably have our first competition at the end of this period. Ideally, I’ll run the athlete in the 100 and 400 or 100/4×4 plus field event/s. Trust me I understand that most times athletes run what you need them to run to win meets.

Weeks 4-6

During this mesocycle, things are starting to get a little bit more specific. We’re still doing the things we did during the first 3 weeks, except I’m reducing the volume of tempo work on recovery days and I’m moving from 2 days per week of speed to 3 days over the 6 day schedule. I’m also transitioning to single leg plyos only if athletes have proven themselves.

Now I’m adding maximum velocity work (fly 30s – 40s, sprint/float/sprints), working out of blocks and starting to work on running the turns.

We’ll also move from Special I runs to some long Speed Endurance runs at the low end of intensity (90%), most likely with the 200/400 groups, assuming their speed work is on schedule.

In meets they’ll see their first open 200. In this time I like the 200/400 double and probably a 400/4×4 double toward the end of the cycle as things will be getting much crisper and faster in the coming weeks. This is the hardest part of the season from an energy system and psychological standpoint. Kids are sore, they can smell the end of the season and they’re running lots of meets. On recovery days and days where you’re competing, say, Tuesday/Thursday or Wednesday/Saturday you have to break the monotony of doing the same old thing, especially since there isn’t the possibility of getting in a workout. That’s when I break out the movement based games. Ultimate Frisbee, speed tag, split the cone and other games are really fun and your athletes will request them on the next recovery day.

It can breathe new life into a long season.

Weeks 7-8 – Pre-Competition

We’re now getting to the early stages of the part of the season my athletes call ‘Fun Track’. Fun track is when we’re not doing tempo work or GS circuits every recovery day, but we’re still doing aerobic capacity work and GS work. Practices are shorter and contain less drills, reps and exercises.

The weight room is still going strong (3x per week), some athletes have graduated to single leg bounding drills and they can hold Swedish Ab (plank) positions for a good 2 minutes before threatening to kill you or quit the sport forever.

We’re doing fly 40’s and Speed Endurance transitioning from the turn to the straightaway. Blockwork is taking place on the turn from all lanes and we’re learning to how to drive for the 5-6 seconds out of the blocks before going into a float.

We’ve mostly left ‘intervals’ behind us in favor of ‘reps’, meaning that our rest periods are much longer, we’re doing far fewer total runs and all speed days require spikes.

Athletes can now hit their times within a tenth or two in either direction and can generally tell you what their workouts should be (if you’ve taught them well) and by week 8 they aren’t complaining about feeling so ‘heavy’ all the time.

In meets, athletes are running more open 100s and 200s. The 4×4 is still part of their lives, generally at least 2/3 meets during this time.

Weeks 9-12 – Competition

True ‘fun track’ has arrived. The League Championship or first major meet is just a week or two away. Recovery days consist of extended warm up routines and a few strides. Non-CNS days are done in 45 minutes and people either take off right away or stay to socialize. Athletes are smiling in the warm weather and talking about where they’re going to be seeded for the upcoming championship meets. There’s a good chance there’s a few seeding sheets going around and people are talking about the PR’s they’ll run and how their relays will do.

Speed work is all full recovery and you generally let athletes run when they’re good and ready. Additionally, speed work is all various elements of race modeling:

1. The start and drive phase
2. floating the turn
3. the transition from the turn to the straight or sling shotting the turn
4. lifting over the last 50meters
5. even learning how to time the lean at the tape

We’re still in the weight room of course. Generally we’re in there until athletes start to peak. Some athletes prefer to keep lifting a couple sets early in the week of a major meet, others don’t.

At this point of the season, as the saying goes:

The hay is in the barn.

You’ve either prepared your 200 runners to get through the rounds and run a good relay leg or you haven’t. But there’s nothing you can really do about it now.

Meet events are all business and athletes are trying to prime themselves for a big PR at their biggest meet. So they’re running their post-season events now.

If you follow this general format for your season, the timing of your progressions should all come together at the right time. Of course, this is all dependent on your writing your athletes’ training plan starting from Week 12 and working backward to Day 1, Week 1.

You have to know where you want to go before you can figure out how you’re going to get there. But by teaching your athletes how to run the race the way I suggested and following this general outline, your 200 meter sprinters will run their Personal Best.

How to Race and Train for the 200 Meters (Part 1)

The 200 meter sprint is the Rodney Dangerfield of the sprint events. It gets no respect. When we commonly think of the sprint events, the 100 meter dash gets all the glory and the 400 meter dash gets all the respect.

That leaves the middle child, the 200, left out in the cold. As an athlete whose primary event was the 200 at the collegiate level I’ve developed a certain affinity for running and coaching the event. While I’ve arguably had the most coaching success at 400 meters (and, where I’m from – the 300) I still love the Deuce best of all.

In this article I’m going to break this event down so that your athletes can find greater success in the event. Because a solid 200 meter runner can run the 400 (open and relay) and likely can drop down to the 100, or at least run the backstretch of the 4×100 (generally the longest leg of the 400m relay).

As you read this article, I invite you to think of questions and bring them to the discussion.

Before I dissect how I break up my macrocycle, let me first explain the simplest way to teach your athletes to run the race.

The main problem with inexperienced 200 meter runners is the fact they run the race like it’s the 55, i.e., they try to sprint the whole thing. The reason so many athletes get run down in the deuce is because they treat it likes it’s a race to the straight away.

It’s not possible to all out sprint the 200. There has to be a conservation of energy somewhere. Remember, athletes get run down not because the competition is accelerating past them, but because they are slowing down much faster than the competition. Top speed can only be maintained for a max of 2 seconds before deceleration begins (why even the 100m can’t be run all out). So, at best, 200m runners are going to start slowing down by the 60m mark. By the time they’re coming off the turn, of course they’re going to start rigging up.

All that being said, this is how I teach athletes to run the 200. It has worked quite well for my athletes.

Phase 1 – 0-40m (or first 5-6 seconds): Go all out

Phase 2 – 40m – 110-120m: (around the end of the 4×1 exchange zone, depending on skill and strength of the athlete): Float

You have to teach athletes they must float during this time no matter what is going on around them. It’s tough when the other athletes are burning the turn, but that just gives your athletes someone to run down when they start tying up at the same spot yours start to bare down. This is a learned skill and we practice it specifically starting late week 6 or early week 7 through the rest of the season (see below).

Phase 3 – 110-120m – 130-140m: ‘Re-accelerate’

We know that’s not what’s actually taking place, but that is what it should feel like. Have athletes ‘re-accelerate’ to full speed over a distance of about 20m. Focus on driving the arms down and back and applying force to the ground like they were starting from a dead stop.

Phase 4 – 130-140m – 200m: Relax, Relax, Relax

Relax the face, Relax the hands, Relax the shoulders. They want to try and outrun themselves over the last part of the race. But straining is the kiss of death. They have to run here with maximum speed, but minimum effort. Sounds like an oxymoron, but it’s the key to the finish.

I have found, with a few modifications depending on the athletes running style and physical strength levels, that this is the best way to learn how to run an effective 200 meter dash.

Now, how do we build the skills that maximize the effectiveness of all of these phases of the race?

Most athletes who will run this event in big meets are going to be 100/200 runners or 200/400 runners in practice. In our programs, we have always divided the training groups, generally, into these divisions based on the skill sets of the athletes and for time management purposes. An athlete who is concentrating on the 200 will spend 80% of their time in the 100/200 group and 20% of their time in the 200/400 group.

As a ‘tweener’ event, you have to consider a few things. First, during Championship Season, 200 meter runners are going to have to run rounds. Depending on where the athlete lives, that could be anywhere from 2-4 races over the course of the day. This has to be considered from the start of the season. A bad first or second round race can stick an athlete in Lane 1,2 or 8. And that is a tough spot for a young athlete to advance in later rounds, let alone win. Even worse, I’ve seen countless poorly prepared, highly seeded 200m runners run a banger of a semi-final. But once they got into the final, they were spent and faded coming off the turn.

That is why I’m a firm believer in the idea of having 200m runners race at 400m earlier in the season, whether in the open event or the relay. And usually both. At the same time, the pacing is not nearly as controlled as in the 400. So acceleration, maximum velocity and speed endurance are at a premium in this race, whereas a pure 400m runner can get away with less skill here.

Thus the open 100m and 4×100 are excellent ways to prepare for this distance. The good thing is that athletes will have many meets to run all these races and prepare for their end run. Because there are so many dual meets, relay meets and smaller invites early in the season, you can enter the athlete in events at your discretion.