FASTER THAN EVER!

While the public world of athletics becomes evermore embroiled in drug-related revelations, clean honest and hard-grafting athletes at Crystal Palace are reaping the rewards of good old fashioned hard work!

Trackspeed1-UK athletes competing indoors this month have almost all crucified their existing personal best times over 60 metres, and this despite no serious focus on an indoor season within their overall training programme!

Leading the way on improvement has been 21-year-old Sam Imoghiemhe, who joined the group in September with a modest lifetime best mark of 7.21 over the shortest sprint event. That got lowered in spectacular fashion to 7.07 on his first outing, but more was to come on Wednesday (13th Jan.)

Sam Imoghiemhe has reduced his 60m best time
by three tenths this winter already!

Competing on his 'home' track at Crystal Palace, he sped home to another massively improved time of 6.91s as one of the three fastest athletes at the entire meeting.

"Sam joined us, and I'm sure he won't mind me saying this, in rather 'raw' condition with a lot of technical issues," explained TS1 head coach John Powell.  "He still has many aspects of his running that need addressing, but he has been very focussed, has worked hard, and is rightly reaping the rewards for his efforts.

"It must be said that an open meeting at Crystal Palace is not like most.  The indoor track there can be as cold as it is outside, and so any good performances really are (very) good!"

Other athletes improving lifetime best marks have included Dean Hylton, Ishmael Smith-John, Nima Jam, Chaka Maillet, and Brandon Murray, a junior who has sliced almost two tenths off his previous best.

"This is without doubt one of the most motivated squads I have had in recent times," John went on, "and that is showing in their competitive performances.  It augurs really well for summer, although there is much more work to be done between now and then."

The group are in the midst of finalising plans for an elite group to travel to their annual pre-season training camp in Florida in March, but will first be focussing on the South of England Championships indoors this weekend (Sat 16th January) and the London Indoor Games at Lee Valley on 30/31st January.

RECOVERY TIME OFFERS SOME TOP CLASS INPUT

With a fair few weeks' Autumn grind behind them already, a scheduled recovery week for Trackspeed1-UK athletes offered the perfect opportunity for some expert assessment on progress so far.

Almost the whole squad attended two classroom sessions at Crystal Palace this last week hosted by sports scientist Mark Stanton on Tuesday, and England Athletics National Coach Mentor for Strength and Conditioning, Rob' Thickpenny, on Thursday.

Mark Stanton talks nutrition on Tuesday

Rob' Thickpenny talks S & C on Thursday

Mark took the group through some basic calculations reading each athlete's diet, and made a lot of recommendations on how they could improve their nutrition plans, improving their lifestyle, and hence potential performance on the track.

Rob' combined with Trackspeed1-UK Head Coach, John Powell, to host a discussion on mainly strength and conditioning issues, which proved quite thought provoking for some, and triggered some very enthusiastic discussion.

"I doubt many groups do this sort of thing," said John, "but I thought it would be an excellent learning opportunity for the majority, and I think it turned out to be just that.

"As I said to the group at the beginning of the Tuesday session, I have purposely scheduled this recovery week for bodies to rest up a bit and recover from a pretty hefty workload this last few weeks.  It is definitely a case of 'less is more'.

"Rather than have everyone lazing around at home though, these two sessions really opened a few eyes to some key issues, and I am indebted to Mark and Rob' for facilitating the discussions.  You can train as hard as you like, but if you don't entertain a decent lifestyle then a lot of the effort is wasted.

"From experience, if people aren't encompassing the whole fitness agenda - nutrition, S & C, and general lifestyle issues, we hit the hamstring season and injuries or niggles start creeping in, and I've made it quite clear that isn't an option this winter!"

FLYING START FOR NEW SQUAD!

Trackspeed1-UK have got off to a flying start to winter training this year - both in terms of some seriously testing training workouts, and taking advantage of the various supplementary services their set-up has to offer.

With their first track session completed this week after a month of basic conditioning, Head Coach John Powell was enthused with the new-look group he has inherited for the new athletic year.

"There is a totally different look and feel to the squad this year compared with last," he said.  "Whilst not everyone may be aspiring to go to Rio in 2016, if the current levels of motivation along with a superb work ethic continue, we are going to have some serious personal bests set next season.

"Athletics isn't the most popular sport in the world at the moment, and it is such a pity that the cameras don't focus on the effort and grind being produced by these guys - at their own expense, and with no artificial aids at their disposal!"

Mark Stanton takes some of the Trackspeed1-UK squad through
basic conditioning work in the early stages of their
winter training programme

Mark Stanton, a highly qualified and very experienced coach in the fitness industry who is also qualified in massage and aspects of nutrition and strength and conditioning, has already dipped in to add a different perspective on a couple of sessions, while coach John Powell continues to work with England Athletics National Coach Mentor for Strength and Conditioning, Rob' Thickpenny.

The group also recently enjoyed a flying visit from former therapist Greg' Funnell who was trackside for a workout at Crystal Palace.

Thaerapist Greg' Funnell visited Crystal Palace recently to give some expert
advice on body maintenance to Trackspeed1-UK athletes

"Greg' has been terrific over the years," said John, "and the athletes have a huge amount of faith in him which makes a great difference.  The only problem is that he is based in Polegate, Sussex, so we don't see a great deal of him."

Grace Newton takes up her role as a regular source of therapy for the group this week trackside for one session a week, described by John as an "invaluable" asset.

"Things are going really well to date," added John, "and I'm really enjoying coaching these guys."

John Powell enters his 40th year of coaching this winter!

NEW DAWN - NEW SQUAD

After varying periods of rest and recovery from the past year's efforts, a new dawn breaks for Trackspeed1-UK as a number of new faces line up for squad training this autumn.

It's another strong group to follow in the footsteps of the 2014/15 squad, virtually all of whom set personal best performances during the summer months.  And with only 3 departures post-season, a much yearned-for element of consistency finally exists as well.

One of the most disappointing departures is that of Niclas Baker, whose progress over 400m after lengthy winter injury issues, lined him up as a real prospect, but his commitment to Leeds University necessarily drew him away from London for the next academic year.

Niclas Baker - will be a sorely missed member of the group

The flip side of that coin though will be the addition of new faces who will line up much potential for 2016 - another Olympic Year - and a season that sees added sources of inspiration and motivation to succeed.

"It's a real mixed bunch this year," said Head Coach, John Powell.  "Obviously it's disappointing to see people go, especially as virtually none over many years have ever improved after seeking pastures new.  It'll never happen, but there needs to be far better regulation of athletes' affiliation with coaches.

"A classic example is a sprinter who swore allegiance to the group for 2015/16, had me set up a work programme with a local university biomechanics lab' to supplement his core training, but then days later promptly departed to another coach.  Athletes have no respect these days and that represents a massive frustration for me, not to mention the other coaches who gleefully take them on.  I mean, if you're improving, why the bla-de-bla do you want to change!"

On a far more positive note, however, one of the brighter hopes for 2016 will be Dean Hylton, who was hugely frustrated to see a spectacular lifetime best 10.26 fail to make official ranking lists due to meeting registration and officials issues.

"Dean will simply have to prove it again," said John.  "He's a massive talent and will doubtless improve if he gets his teeth into the winter programme - something he's not all that used to up until now!"

Dean Hylton - potentially the most improved
British sprinter of 2015!

Hylton was not the only athlete who lost out on a personal best being recorded at the same meeting, but the squad will take some consolation in having effectively produced the most improved sprinter in the country for the second consecutive year!

Squad stalwart, Jason Hussain, who has trained with the group for over ten years now, missed out on the elusive sub-21-second 200 metres in 2015, and may opt to have a crack at 400m in 2016, although the temptation of having one more go at running sub-21 may prove to be too much!

"Jason has been worth a sub-21 200m for years," John added, "but circumstances simply haven't been kind to him - not least in 2008 when he was treated for Cancer, but even then he was back on the track training just 20 days after finishing a course of chemotherapy.  If only all athletes were that dedicated!"

Another potential sub-21 athlete could be 30-year-old Dwayne Dowding.  All sorts of issue during 2015 that prevented him from really fulfilling his potential are now in the past, and a full winter's work could see him join the upper echelons of sprinting in 2016.

The range of abilities is wider this year, with 10.26 filing down to high 11-point-high, plus two new female additions at under-17 level for development work.

Jason Hussain - enters his 11th year with Trackspeed1-UK

THAILAND HAILS NEW KIT SPONSORS: TRACKSPEED1-UK!

A unique deal between Trackspeed1-UK Head Coach, John Powell and Nongtor-Tephatan United - a youth football outfit in N.E. Thailand - has seen the teenage squad smartly kitted out by Adidas UK.

The team, drawn from a group of villages just outside the city of Roi Et, had only old kit to play in for the current season, but their plight quickly came to the ears of John's wife, Chanphen, whose home town was Roi Et.

A life-long supporter of young people in sport, John contacted Adidas UK who were happy to provide cost-price kit, which John purchased and duly had printed up.  Squad numbers, the team name on the back, and the Trackspeed1-UK logo on the front as the team's now principle sponsors, made for a smart outfit.

Nongtor-Tephatan United with a rather obvious kit sponsor in the back row!

"It was a bit of an unexpected expense just before my family left for a trip to Thailand ourselves," said John, "but the area that these guys represent is so poor, villagers have very little money and certainly couldn't dream of buying football kit like this.

"Obviously with half the family based there, I've been a few times, and the people are so humble, and live in pretty modest conditions, it's brilliant that sport can still play a part in the lives of their young."

The squad were presented with their kit prior to a Thai Cup fixture yesterday (Saturday 22nd) versus the holders Maunglat Tream - a match that they narrowly lost 1-2.  The photo-call before kickoff certainly showed just how excited the team were to don their new kit for the first time.  They played again in the league today and drew 1-1.

Team Manager Suwit Chaiyasri said: "We can't thank John and the Trackspeed1-UK brand enough for this kit.  The team have been thrilled at the prospect of having a European sponsor - it's unheard of out here, and they look really smart and professional, which makes a big difference."

The cup match saw the visitors score first in the first half, with an early second half penalty that levelled things wiped out by the winner a few moments later.  The league clash saw a goal in both halves with the Trackspeed1-UK team levelling with another penalty.

A close-up of the team kit...

TRACKSPEED1-UK HAIL UNSUNG HERO REBECCA!

Rebecca Webber has a full time, very demanding, job with the National Health Service that leaves her yearning to put her feet up in the evenings, but that doesn’t stop her journeying down to Crystal Palace to provide Trackspeed1-UK athletes with much needed trackside physio’.

The 27-year-old therapist spent five weeks in 2014 providing physiotherapy support to the squad that travelled out to the USA for pre-season training, and has continued to be a key member of the team since, with many quoting her as a real ‘unsung hero’ alongside weekday training sessions.

 

Rebecca Webber - a huge asset to Trackspeed1-UK athletes for the past two seasons

Although unable due to professional commitments to travel to the States this year, she has diligently continued to provide unpaid advice and, in many cases, hands-on maintenance / therapy to Trackspeed1-UK athletes.

“Rebecca has been amazing for so many of the group,” said Head Coach, John Powell.  “You can often see how tired she is after a day’s work, but she always arrives with a smile, and definitely knows her stuff.  

“Whether it’s maintenance, treatment of an existing problem, or occasionally first aid at training, she is an amazing asset to all of us.  In my experience, athletes are pretty fussy when it comes to who they consult about physiological issues, but Rebecca is now usually their first port of call.”

A bitterly cold winter saw a number of issues arise, not least hamstring strains among the squad, and Rebecca played no small role in progressing athlete rehabilitation. 

“Physio’ fees are frequently extortionate these days.  Although Trackspeed1-UK get significant discounts from two excellent London clinics,” John continued, “but getting regular treatment is pretty unaffordable for most unfunded athletes, and so without sponsorship of any kind, Rebecca is worth her weight in gold to us.”

Squad stalwart, Jason Hussain, who has been a Trackspeed1-UK athlete for ten years agreed: “Rebecca is excellent.  She knows her stuff, is always keen to help, and she gets results. She can’t change your world during one training session, but she can send you home feeling alot more positive than you would otherwise have done.”

Sprinter Nathan Gilbert endorsed his coach’s comments: “I’ve not had the easiest time of it this year,” he said, “but Rebecca has been a terrific source of advice and support at training.  Knowing she is trackside if anything goes wrong is a luxury most athletes don’t have these days.”

Rebecca said: “It’s a real pleasure to be able to help.  I can’t do too much trackside, but if my contribution makes life just a little easier for athletes trying to achieve their goals, then that’s all the job satisfaction I need!”

The sad news for Trackspeed1-UK now though is that Rebecca is moving away from London to Winchester and won't be able to visit Crystal Palace as often, but Grace Newton, a work colleague, will be taking over on a regular basis and is already a hit with all the athletes.

Grace will be at Crystal Palace alongside Rebecca this month, and will take over in ernest in October when the group report back for winter training as Olympic year beckons in 2016.

Rebecca introduces new squad physio' Grace Newton to some of the squad,
and Fred Afrifa is the first to give her the thumbs-up!

DEAN AND JASON ROCKET UP THE RANKINGS!

Trackspeed1-UK have done it again!  Probably the most improved sprinter in Great Britain this year.  Dean Hylton started the season with a personal best of 10.76s for the 100m - well he smashed that to smithereens on Wednesday, clocking 10.26s, rocketing to eighth in the country!

Dean Hylton rightly hugs the clock after celebrating a huge PB,
at Battersea Park on Wednesday 

Racing in the first meeting in the Belgrave Harriers speed grand prix series, at Battersea Park, the conditions were perfect, and triggered other lifetime best performances, not least that of Jason Husain, whose existing best ever mark of 10.65s, he clobbered with a 10.40s blast!

Negligible following winds, a warm evening, and a low pressure meeting clearly provided the stage on which everyone was going to take advantage.  Hylton was being hunted down at the line by Hussain who finished like a train, pulling training partner Laurence Oboh behind to a third-placed 10.69s - the fastest he has run in several years.

Jason Hussain stopped the clock in the second round at 10.48
(later rounded up to 10.49), but his 10.40 in round one was even faster,
and takes him to 17th in the UK rankings!

It is the second successive year that Trackspeed1-UK have produced the most improved sprinter in the country - last year it was Kieran Daly, but Hylton's shift was even more dramatic than Daly's 10.58-10.18 shift, all the more impressive given that the Blackheath & Bromley man had limped away from the Surrey Championships with a hamstring problem only 5 weeks earlier.

The second round an hour later didn't see Hylton in action again, but Jason was more than tempted to prove his earlier sensational sprint was no fluke - which he did with an easy win over the rest in 10.49s.

Other Trackspeed1-UK athletes showed consistency with Chris' Pope at last shaking off prolonged injury issues this year with a fine 10.81s run, while Daryl Thomas clocked 11.08 in the second round - his fastest of 2015.

In the 200m Fred Afrifa wanted to put behind him a disappointing Italian Junior trials where he failed to crack the 22-second barrier 10 days earlier to contend for a European Junior Championships place, and the England trials last weekend where travel fatigue saw him exit at the semi-final stage of the 400m.

At last!  Fred Afrifa is all smiles after he cracked the
22-second barrier in style at Battersea.

Battersea set the scene for his big moment though, as he tore round the bend, prompting watching coach John Powell to comment that this was going to be a PB way before he crossed the line. The 18-year-old Crawley athlete duly delivered with a fine 21.78s performance that may yet see Italian selectors look upon him favourably.

Coming just nine days before the British Senior Championships and World Championship Trials, these performances were the perfect warmup for the season's peak.

The official photo-finish caption of that 100m race at Battersea,
with Hylton, Hussain, Oboh and Pope all recording outstanding times

ANOTHER LIFETIME BEST ANNIHILATED!

Lifetime best performances have been shattered left, right and centre this year for several Trackspeed1-UK athletes but, on Saturday, Crawley AC's Niclas Baker took it to a whole new level.

It was late in May that new quarter mile discovery Fred Afrifa provide a spectacular breakthrough in winning the Surrey County title with a scintillating 48.61s run, cracking the sub-50 barrier for the first time.  Well on Saturday (June 20th), Nic joined that club and cracked that barrier alright!

Competing in the Southern League for his new club, Crawley AC, he recorded 49.3s for the individual event, taking a full second off his previous fastest ever time of 50.24s, but that was just a taster of what was to come!

Niclas Baker - decimated his previous lifetime best time
over the 400m, at Crawley, last Saturday.

In the 4 x 400m relay he took over in second place some 20 metres down on the lead.  That gap was soon shortened, and at the line it was Nic who breasted the tape first.  Most spectacularly though, he had recorded an official split time of 47.6s for his leg -almost three seconds faster than he had ever covered the distance before that match!

"It was only going to be a matter of time until Nic bade farewell to 50-second laps," said coach John Powell, "but I don't think anyone thought he would put in a shift like that quite so soon.

"Nic has had his fair share of injuries this year, and that is why he hasn't returned to hurdling, but I think he has unearthed another individual event in the 400m that he may have to consider prioritising in the future - or maybe add hurdles to it!"

Fred Afrifa had been in action the same day at the England under-20 championships, in Bedford, and reached the semi-finals, but was under-par due to a nightmare return journey from Italy the week before.  It had taken a lot out of the tank and it was clear in the heats that he was not on tip-top form.

The world of athletics - and several of Trackspeed1-UK - now turn their attentions to Birmingham in ten days' time where the British Championships / World Championship Trials take place on July 3,4,5.  After that there will be the final phase of the domestic season featuring some significant meetings including the Loughborough European Permit meet.

MISSION 20-POINT - SO CLOSE!

Another lifetime best - the third this year already - took Trackspeed1-UK sprinter Jason Hussain to within a whisker of his ultimate objective for the 200 metres, at the Bedford International Games today (Sunday 31st May).

On a cold and blustery day in the Midlands, the 28-year-old Crawley AC athlete stormed home in 21.12 seconds - a time tantalisingly close to his dream of cracking the so far elusive 21-second barrier.

Jason Hussain (orange top, lane 6) dips for the line at Bedford, to
record the fastest 200 metres of his life.

There was clearly more to come as again he failed to capitalise on his start, and he tightened significantly over the final 40 metres.  He has, however, progressed impressively well already this season, and with the right conditions, the talk at Bedford was that it is literally only a matter of time before he produces that magical 20-point performance.

"It's been ten years," said coach John Powell, "and at long last he has adopted a lifestyle that has begun to unlock the talent we all knew he had.  He's lost a bit of weight, strung a decent winter together, and now is reaping the benefits, which are richly deserved."

On the same day, newly crowned Surrey Junior 400m champion, Fred Afrifa, couldn't quite emulate the form he showed at Kingston seven days earlier, but still ran a solid 49.58 seconds - his second fastest ever.

It's a critical few weeks for the 18-year-old from Croydon now though.  Next week he runs in the British League for his Crawley club, aiming to crack his 200 metres best which currently stands at 22.09, and then the following week he flies to Rieti, Italy, to take part in the domestic junior championships and European Junior Championship trials.

Fred Afrifa sets off on his 400m at Bedford

Fred's Italian nationality offers him the opportunity of competing at a major championship, whereas at present it would be a tall order to make the British team, but he will first have to decide whether to run 200m or 400m, making this coming league race a fairly critical event.

"Fred could possibly make the team as an individual if he shaves a bit off his 200m time," said John Powell, "but he is in a very strong position to claim a 4x400m relay squad place too.  If he runs the 200 and fails to qualify he may blow his chances of going to the championships at all, although I don't see that happening."

Also in action in Bedford was Trackspeed1-UK's Nathan Gilbert, who struggled in the first round of the 100m, clocking a disappointing 10.84s, but the second round saw some improvement with a 10.77s run.   It spelled consistency for the 20-year-old though, who has been ravaged by injury of late, and both athlete and coach are convinced there is far better to come as the season progresses.

FRED SENSATIONAL AS MEDALS AND PB's RAIN IN!

As County Championship medals rained in on Trackspeed1-UK athletes at the weekend, Fred Afrifa established himself as the new sensation to emerge from a squad internationally renown for converting raw talent into star quality.

The 18-year-old from Croydon stunned the crowd at the Surrey County Championships, at Kings Meadow, as he flew home in the under-20 400 metres final to a spectacular 48.61 seconds.  Not only was this the seventh fastest in the UK by any junior this year, it sliced just short of two seconds off his previous lifetime best for an event he has raced just four times in his life!

"I've been telling him for two years he is a quarter miler," said an absolutely jubilant coach, John Powell, "but I can't say I saw a time that fast coming just yet.  It was a perfectly executed race with tactics absolutely spot on!"

Fred Afrifa caused a sensation at the Surrey County
Championships clocking an incredible 48.61s to take
the under-20 title in only his fourth race ever over
the one-lap sprint.  He also took second in the 200m

Afrifa was pushed up the home straight all the way, but ended just over a tenth of a second ahead of second place to take the gold.  He joined an increasing number of his training group in various medals tables around the home counties, and added another himself with silver in the 200m 24 hours after his one-lap victory.

The Sussex sprints finals are notoriously poorly populated, but that did not deter in-form Jason Hussain to claim his umpteenth gold medals over both 100m and 200m.  On Saturday he clocked a fastest ever 21.2s 200m, albeit very slightly wind-aided with a +2.4m/s breeze behind him.

Twenty-four hours later he made it a double with a 10.9s 100m run to gold, but neither performance came without some controversy.  Both races were hand timed, a disappointing feature of the Championships at Crawley's K2 Centre, while the win in the 100m saw him obliterate the field, but he was given barely a half second margin ahead of second when video footage showed him clearly almost a second in front.

"It was very, very frustrating,"said Jason, "I had the race of my life, and I know perfectly well it was faster than 10.9.  I have no idea how they came up with that time, but there's nothing you can do now, so we move on."

Ishmael Smith-John, described by John Powell as one of his hardest working athletes over the past year, grabbed his first ever senior County medal in Ashford by taking second in the Kent 200m final.  This was despite a howling headwind that slowed everyone to significantly inferior times.  A day earlier, however, he had ripped his 100m lifetime best apart to clock 11.17s, missing out on a medal by just half of one tenth of a second!

Ishmael Smith-John took silver in the Kent 200m
final, with a lifetime's fastest 100m 24 hours earlier

"I was delighted Ishmael got a medal, and his PB in the 100m was richly deserved," said John Powell.  "He may not be among the superstars - yet - but this was just reward for some seriously hard graft throughout the winter, and I have absolutely no doubt that there is a lot more to come."

Elsewhere, Tope Nuga took silver in the Middlessex Women's 100m final, clocking 11.84, while there was an unfortunate twist of fate at the close of the Surrey event for Trackspeed1-UK's fast-improving sprinter Dean Hylton.

Cruising through the heats of the senior men's 100m, he made a poor decision to run the final despite an uncomfortable hamstring, and paid a dear penalty with a hamstring pull at the line, albeit grabbing silver in a blanket finish.  He clocked 10.94 with second to sixth covered by just  four hundredths of a second.

Training partner Oweka Wanogho took fifth in the same final, having run his fastest 200m in three years the day before clocking 21.98 to take silver.

Dean Hylton (blue/black vest) limps to second in the Surrey 100m final
with training partner Oweka Wanogho fifth (far side to left of white vest)

"Dean should not have run the final," said John Powell, "and now he will be lucky to make the British Trials in July.  It's frustrating, especially with a huge talent like him who we had down to run pretty quickly this year despite a lack of work during the winter."

Overall it was a spectacular weekend for Trackspeed1-UK athletes.  Eight medals from ten competing athletes was a pretty impressive haul, especially with most of them coming with personal best performances.

Nathan Gilbert was one of the unlucky ones, finishing fourth in the middlesex 100m final, but he clocked a fastest ever 100m in 10.70s, contesting the first race of his 2015 summer season proper after a catalogue of injury issues had seriously curtailed his winter preparations.

Medals and PB's galore during Counties weekend for Trackspeed1-UK
Top: Jason Hussain - Sussex 100m, 200m gold
Middle: Fred Afrifa - Surrey 400m gold and 200m silver
Bottom: Dean Hylton - Surrey 100m silver