The latest episode in the Legends of athletics, signature edition series is now online and features four-time world 110m hurdles champion Allen Johnson.
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The latest episode in the Legends of athletics, signature edition series is now online and features four-time world 110m hurdles champion Allen Johnson.

Legends of athletics, signature edition – Allen Johnson

On this day in 2020, Yulimar Rojas broke the world indoor triple jump record.
She shares her remarkable journey For The Record...
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How much do you know about the triple jump? We break it down For The Record...
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<blockquote class="twitter-tweet">
Her story is remarkable in itself, but Yulimar <a href="https://twitter.com/TeamRojas45?ref_src=twsrc%5Etfw">@TeamRojas45</a>'s career in numbers is something else 🤯 <a href="https://twitter.com/hashtag/ForTheRecord?src=hash&amp;ref_src=twsrc%5Etfw">#ForTheRecord</a> we tried to sum it up. <a href="https://t.co/h74WRbAIXX">pic.twitter.com/h74WRbAIXX</a>
&mdash; World Athletics (@WorldAthletics) <a href="https://twitter.com/WorldAthletics/status/1365648629042708483?ref_src=twsrc%5Etfw">February 27, 2021</a></blockquote>

For The Record: Yulimar Rojas

Anthony Zambrano emerged as a world-class athlete in 2019, earning 400m silver at the World Athletics Championships in Doha in a South American record of 44.15 in Doha.
In the final part of our Doha to Tokyo mini-series, we put the spotlight on the 23-year-old Colombian sprinter.
&nbsp;
The world is gripped by a global pandemic, so how are you feeling emotionally at this moment about the season ahead?
Anthony Zambrano: I'm extremely happy to be able to race again, improve my times, chase my dreams and put all my focus into the Olympic Games.
&nbsp;
In 2019 you made a huge leap forward in your career; what factors contributed to that?
AZ: It was the best year. My life changed completely. I was able to finally have a home of my own, I enjoyed good sponsorship &ndash; all of which led to a hugely successful season.
&nbsp;
Leading into the 2019 season what were your aims and expectations?
AZ: I knew I was strong. I had started training with coach (Nelson) Gutierrez and assembled a proper team around me who believed in my strengths.
&nbsp;
Were you surprised by the huge national record of 44.68 you set in La Chaux-de-Fonds in 2019?
AZ: It was, obviously, a gratifying surprise, but I knew it was possible because I&rsquo;d enjoyed a great competitive US season in March/April and my training had gone according to plan.
&nbsp;
What memories do you have of winning the 2019 Pan American title and how much confidence did it give you?
AZ: I knew I was bound for a medal, I just didn't know the colour! I was constantly improving my times and the micro-cycle of training I did prior the Pan American Games got me in the right condition to challenge the podium as we set the aim to run around 44.60 (Zambrano won the Pan American 400m title in Lima in a time of 44.83).
&nbsp;
What were your hopes and expectations leading into Doha?
AZ: I was expecting to be in the final and my hope was to fight for a medal. I owe a huge thanks to my team &ndash; my coach, physio, manager, agent &ndash; and the love of my family and country that I was able on to win a silver medal.
&nbsp;
<iframe src="https://www.youtube.com/embed/9cRBJV0RcSo" width="100%" height="480" allowfullscreen="allowfullscreen"></iframe> <a href="https://www.youtube.com/watch?v=ddLqYqUjTNo" target="_blank" rel="noopener">WATCH: full coverage of the men's 400m final at the World Athletics Championships Doha 2019</a>
&nbsp;
When Kirani James went flying past you on your inside in the World Championships final, what were your thoughts? How did you keep composed?
AZ: I have a deep respect for Kirani, he is an athlete I have studied closely. In consultation with my coach we discussed a pre-race strategy that if Kirani did pass me, to follow him closely and then change gears in the final metres. I work hard every day on the mental focus in order to compete well.
&nbsp;
&nbsp;
How did you feel in the final 100 metres of the World Championships final? You were flying.
AZ: That is a strong part of my race, and since the group was within range, I just went for it! In my mind, every sacrifice I made in training &ndash; the pain, the muscle cramps and occasional tears &ndash; was worth it at this moment. The fuel I needed in those final few metres was just picturing the look of happiness on my mother&rsquo;s face when I picked up a medal.
&nbsp;
What did it mean to you to win Colombia&rsquo;s first track medal at the World Championships and set a South American record?
AZ: Extreme happiness. When I was injured for most of 2017 and 2018, I told myself that if I recovered, I was going to put in all the effort necessary to become the best athlete in Colombia. The silver medal and South American record is just the beginning of something bigger.
&nbsp;
Colombia also set a national record of 2:59.50 to place fourth in the 4x400m at the World Championships. How special was this moment for you?
AZ: It was a great feeling to place fourth in Doha and win the Pan American 4x400m title in August. We didn&rsquo;t train very often together but I know in the near future we will be able to produce even better results.
&nbsp;
Why is Colombia so strong in 400m sprinting at the moment?
AZ: Because I was able to overcome many difficulties in my life, and choose wisely the best team around me (coach, physio, manager and agent). That motivated me every day to aim high, to lead by example, and inspire others.
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<img src="https://assets.aws.worldathletics.org/602d1549a37f51bc9cee78cb.jpg" alt="" width="950" height="635" /> The Colombian 4x400m team at the World Athletics Championships Doha 2019 (&copy; Getty Images)
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How did winning that medal change your life?
AZ: Everything changed. After Lima and Doha, I was able to buy my mum a home, buy a car, sign new sponsorship deals and grow as a person. If all that was with a silver medal, I can't imagine what's next for me when I win a gold!
&nbsp;
You pay credit to you coach Nelson Gutierrez and physio Caridad Martin who fed you when you had nothing. Can you explain more?
AZ: You know the quality of a human being by their generosity of heart. When I didn't have a penny in my pocket, shoes to train in and many injury worries, I almost retired from the sport. But both coach Nelson and Caridad sheltered me and embraced me like a son. They shared wisdom, care and helped rebuild me. They had total confidence in me and I moved to train in Ecuador with them.
&nbsp;
Where is your training base and can you explain a typical training week for you?
AZ: When I&acute;m not in my hometown (Barranquilla) or training and competing abroad, I live and train in Quito, Ecuador
My typical week is focused on strengthening my body to avoid injury. Monday: strength and sprint work. Tuesday: longer track reps in the morning and weights in the afternoon. Wednesday: track work. Thursday: am: strengthening and track work, plus gym in the afternoon. Friday: high intensity track work. Saturday: weights.
&nbsp;
What are your qualities as a 400m athlete?
AZ: I am a good starter and very strong in the closing stages.
&nbsp;
Can you explain what you love about the 400m?
AZ: It involves both speed and strategy. I like the fact you have to grasp the pace of the field and adapt your tactics accordingly.
&nbsp;
When the global pandemic hit, how did it impact on your training?
AZ: It greatly impacted me. I was feeling very strong and getting ready to start the US outdoor season and then suddenly a full stop was put on the season. I had to return to my hometown of Barranquilla, tracks were closed both in Colombia and Ecuador and I was basically confined to my home for six to eight months with very little space to workout.
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What was your reaction to the news that the Olympic would be postponed for a year?
AZ: I think it was the smart thing to do. Athletes like me would not have been in the best shape to perform well.
&nbsp;
Why did you decide not to compete in 2020?
AZ: I was just not in a position to compete. As I said, tracks were closed, I was not able to train or travel and I was confined to my home for months.
&nbsp;
Many athletes&rsquo; motivation waned in a difficult 2020. Who helped keep you motivated during these difficult times?
AZ: My faith in God, composure, strong mentality and happiness for life.
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<img src="https://assets.aws.worldathletics.org/602d158fa37f51bc9cee78ce.jpg" alt="" width="950" height="633" /> Anthony Zambrano anchors Colombia to 4x400m gold at the Pan-American Games (&copy; Getty Images)
&nbsp;
When did you return to full training for 2021 and how has your preparation gone?
AZ: Back in late November (2020). I'm still a few months in but very happy with the results so far.
&nbsp;
How do you think you have improved as an athlete since the World Championships in Doha?
AZ: I have been focused on improving some key areas of the race between 200 and 300m.
&nbsp;
When do you expect to compete once again, and when that is the case, can you describe your emotions?
AZ: I hope to race again during the US outdoor season. My coach has the final word on specific dates. Also the calendar is not very clear at the moment because of Covid.
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What are your aims and ambitions for 2021?
AZ: To be a finalist in both the Diamond League and Olympic Games. I&rsquo;m just hoping for a full calendar of races in the US, Europe and Asia.
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How do you hope your achievements will impact Colombian athletics?
AZ: I would like to see Colombia develop into an athletics powerhouse. I hope to inspire my countrymen to believe that sport can be a vehicle of change and to nurture a philosophy to aim high, and that there are no limits.
 Steve Landells for World Athletics

The Colombian sprinter talks about life since taking world 400m silver

Doha to Tokyo: Anthony Zambrano

Next in our mini-series plotting athletes&rsquo; journeys from the World Athletics Championships Doha 2019 through to the rescheduled Tokyo Olympics, we speak to world decathlon champion Niklas Kaul.
&nbsp;
The indoor season is up and running; when do you next plan to compete?
Niklas Kaul: I hope to compete again in the next couple of weeks. I&rsquo;m not planning on doing a full indoor heptathlon but hopefully a 60m hurdles and maybe the pole vault. It is really exciting to compete again. My last competition was back in May/June when I did discus and shot at a small competition.
 If we go back to your stellar 2019 season, that year you set a PB in all three decathlon competitions and claimed gold at the European Under-23 Championships and World Athletics Championships. Why did all the pieces of the puzzle come together so well that year?
NK: The good thing about 2019 was I was able to train consistently without injury or illness issues. My main goal for the season was to win the European U23 Championships, so after winning in Sweden with a PB of 8572, by the time I arrived in Doha the pressure was off. I think that was the main reason why Doha went as well as it did for me.
 You have such a strong back end of the decathlon with an outstanding javelin and 1500m. Knowing your best two disciplines are events nine and 10, does this often lower the pressure you face in a decathlon?
NK: Yes, I think it does. If my strongest events were the 100m and long jump, I&rsquo;d always be wondering if I had enough points throughout the competition. It is better to know that my good events are the last two, and that I have the ability to catch the other competitors.
&nbsp;
<iframe src="https://www.youtube.com/embed/-PfuqHVzMrE?t=3s" width="100%" height="450" allowfullscreen="allowfullscreen"></iframe> <a href="https://www.youtube.com/watch?v=V2zL400Apyc" target="_blank" rel="noopener">WATCH: day one and </a><a href="https://www.youtube.com/watch?v=61NghZAOR4I" target="_blank" rel="noopener">day two coverage of the men's decathlon at the World Athletics Championships Doha 2019</a>
&nbsp;
Reflecting back on the decathlon at the 2019 World Athletics Championships, what were your emotions when you first became aware the defending champion and world record-holder, Kevin Mayer, was forced to withdraw from the competition?
NK: It was only after arriving for the pole vault did the other German decathletes tell me Kevin had pulled out because of injury. My first reaction was, &lsquo;oh, no&rsquo;. It is never nice to see a fellow competitor pull out because of an injury.
 You sat 11th at the end of day one of the decathlon and only moved into the top three at the end of the javelin (when Kaul launched a huge 79.05m &ndash; the best ever throw within an 8000+ decathlon). At what point in Doha did you believe gold was a possibility?
NK: It was after my 79.05m javelin throw. Before the javelin, I thought maybe I could win a medal but after the javelin I thought maybe I can win this competition. I was about 70 points down leading into the 1500m. It was not easy. I just knew I needed to run as fast as I could to win gold.
 After you ran 4:15.70 in the 1500m to secure gold, how would you describe your emotions?
NK: It felt unreal. Tim Nowak (fellow German decathlete) was one of the first people to speak to me and said, &ldquo;you are world champion&rdquo; which was the first moment it dawned on me what I&rsquo;d achieved. I had so many emotions; I smiled, laughed and cried.
 How did your life change following your World Championships success?
NK: The winter of 2019-20 was very different to any other winter. I had a lot more interviews and I was crowned German Athlete of the Year. But during training, when I was once more around my training partners, nothing really changed.
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<img src="https://media.aws.iaaf.org/media/Original/349f441a-e5c4-43f1-94e8-c26f3e6f11c5.jpg" alt="" width="950" height="642" /> Niklas Kaul in action in the decathlon 1500m at the World Athletics Championships Doha 2019 (&copy; Getty Images)
&nbsp;
Germany boasts such a rich tradition in combined events; why do you think this is the case?
NK: I&rsquo;m not quite sure how it all started but I think a lot of kids are inspired by seeing the achievements of other (German combined eventers) so they think, maybe I can do that, and they go on to replicate their achievements.
 Pre-pandemic, how were your preparations going for the 2020 season?
NK: The winter of 2019-20 went really well and I had no injuries. After Doha I only took five days rest before returning to training. I did this because after the European U23s (in July 2019) my coach (Niklas&rsquo;s father Michael) and I decided to use Doha as part of the preparation for Tokyo.
 How did the pandemic start impacting on your daily life?
NK: I was training with the German combined events squad in March (2020) in Stellenbosch, South Africa. At that time Germany had started to record a lot of Covid cases but in South Africa the pandemic was not a big thing, so we thought we would spend one extra week out there. However, the team manager and head coach said we had to travel home. At that point, I think we really knew the outdoor season would not happen and there would be no Olympics, but we were in the stressful situation of not having confirmation of this. Because of the strict lockdown, for two weeks I had no access to a gym or track and the only training I could do was running on the streets. When the Olympics were officially postponed, I was really happy. It felt like a relief.
 How did the pandemic then impact on training?
NK: It took about six weeks to be allowed to train once more at an indoor track. But the problem we faced is we still had another 14 months at that point to the rescheduled Tokyo Games. This did not make it easy to structure training or maintain motivation. We instead focused a little more on gym work, to build strength and on improving my core stability. For a couple of months, I also started to do some 400m hurdles training for something new.
 The 400m hurdles. How did that come about?
NK: My father, who is my coach, was a former 400m hurdler and his big dream is to train a 400m hurdles group. The problem was all the guys he coaches all want to do the decathlon! He used to joke that if we didn&rsquo;t have a good decathlon season, he would make us do a 400m hurdles. I think we all feared this because the event is perhaps the hardest in track and field. But while we had the chance and the time to do something new, I did some 400m hurdles training.
 Did it go well?
NK: We only trained to about 250m to 300m with the hurdles and I still don&rsquo;t know how much the event hurts in the final 100m; I can only imagine! It is perhaps a little more fun than the 400m flat, so maybe I will do some 400m hurdles in the future.
 You opted not to compete in a combined events competition in 2020. Why was this the case?
NK: I underwent surgery (UCL) to the elbow in June, although even before this we took the decision not to compete. I&rsquo;d competed internationally every year since 2015, so we decided to use this time to work on any weaknesses.
&nbsp;
<img src="https://media.aws.iaaf.org/media/Original/ddf1c7f8-2688-4127-b821-63cde49f6544.png" alt="" width="950" height="633" /> Niklas Kaul at his training base in Mainz (&copy; Michelle Sammet)
&nbsp;
When did you return to full training?
NK: I started the preparation at the end of August, and I restarted throwing again (following elbow surgery) in October.
 What gains do you think you have made since winning the 2019 world decathlon title?
NK: I have made a lot of progress in the hurdles. The long jump also feels really good.
 What&rsquo;s your current training situation?
NK: All the facilities I need in Mainz are open at the moment, but everything else is closed like restaurants and normal university life. Every day looks the same; it is training and then I go home to rest. There is no option to do other things. But I am thankful I have the chance to train and prepare for an Olympic Games. I&rsquo;m studying physics and sports to become a teacher. I do this for 20 hours a week and this acts as a good distraction from training.
 When do you think you will next compete in a combined events competition?
NK: I hope to compete at the end of May in G&ouml;tzis to qualify for the Olympic Games. If this does not happen, then maybe I&rsquo;ll compete in Ratingen in June.
 What are your aims and expectations for 2021?
NK: That&rsquo;s a difficult question. We don&rsquo;t know what the season will look like. In a perfect world my expectation is that six guys will compete for three decathlon medals at the Olympics &ndash; and I hope to be one of the six guys! But at the moment, I&rsquo;m just focusing on working hard and seeing how the season progresses.
 You have previously spoken about the inspiration you felt when, as a four-year-old boy, you watched the 2002 European Championships in Munich. What were some of your first Olympic memories?
NK: I remember watching the 2004 Athens Olympics. My main memory was watching Andreas Thorkildsen win javelin gold and watching the handball competition (Kaul was an accomplished handball player in his youth). My goal from this point on was to be an Olympian and I hope to achieve this dream in Tokyo.
 Steve Landells for World Athletics

Catching up with the world decathlon champion

Series25 Feb 2016

For The Record: Yulimar Rojas

Doha to Tokyo: Anthony Zambrano

Doha to Tokyo: Niklas Kaul