Steeplechase?

kingQuez

In a similar vein to the "Taking up Sprinting at 29", does anyone here train/do steeplechase races? Always thought they looked like a bit of fun, but have no idea how you'd go about trying it. What sort of training is involved if you're in the know?

shels4ever

Years since I've run one but basically similar to 5k training but with some hurdle drills with the sprinters and longer reps over jumps is what I was made do.(even with that I went over the jumps with the grace of an elephant). With some good tempo breaking fartlek in the mix too.

I know ecoli runs a few and thirstywork2 might have better info.

shels4ever

There is a bit of info here on some of the drills

http://www.trackandfieldnews.com/hs/coachscorner/20060228.html

DRILLS FOR HURDLING TECHNIQUE
These drills teach the basic motor pattern of hurdling. They can be done in varied combinations rather than including all of them in each session. They can be performed in the gym or on the track 1-2 times per week after easier workouts or better yet, apart from another workout after a thorough warmup. During the warm-up, include leg swings (one leg at a time) side-to-side, front and back, fast running action, loose running action, loose running action combined with hurdle trail leg.

All of the following drills should be performed on both sides over a row of 5-8 closely spaced hurdles.

1. Walking lead leg
2 Walking trail leg
3. Walking hurdles (land lead leg before initiating the action of the trail leg)
4 Lead Leg Drill: Running A beside hurdles with lead leg only over hurdle row.
5. Trail Leg Drill: Running A beside hurdles with trail leg only over hurdle row.
6. Lead Leg Drill: Skipping A beside hurdles with lead leg only over hurdle row.
7. Trail Leg Drill: Skipping A beside hurdles with trail leg only over hurdle row.
8. ÒDown the MiddlesÓ: Skipping between and over hurdles, combine lead and trail leg action. As with walking hurdles, land lead leg before engaging trail leg.
9. Trail leg circles: Place a hurdle 2-3 feet from a wall, athlete places hands on wall and repeatedly practices dynamic trail leg action.
10. Lead leg stabs: Place one hurdle next to wall. Start three steps from the wall. Step forward with lead leg, then trail leg, then lead leg drives up and touches wall.
11. On all fours, trail leg circles. This develops both technique and mobility.
12. Strides over hurdles, 4/5/6 running strides apart, set at various hurdle heights. Random spacing will help learn stride adjustment so critical to fluid steeplechasing.

RoyMcC

Crikey, there's a minority-interest event. I can't speak for Ireland but I know that even the top British League clubs often have to recruit non-specialists to run the 'chase for league points. Here in Jersey the water jump used to be filled once every two years (for the match v Guernsey) but even that's fallen away in recent times.

I guess the event has more in common with cross-country than track with the toughest aspect being one's rhythm being continually chopped.

I do recall a great race in the Nationals a few years back when the leader fell at the final water jump and was beaten into third so there must be a few specialists around the country. There are two top-class women in particular who's names escape me.

kingQuez

Ha, I would have to pick an "odd" sport wouldn't I?

ecoli

kingQuez wrote: »

In a similar vein to the "Taking up Sprinting at 29", does anyone here train/do steeplechase races? Always thought they looked like a bit of fun, but have no idea how you'd go about trying it. What sort of training is involved if you're in the know?

There are one or two who get roped in every now and then. In terms of access to these races there aren't too many around in this country (Schools, National Leagues, Provincial and National Championships). There used to be the odd one in the Gradeds but they have died off.

In terms of training I would say the following;

Train like a miler - a solid 1500m plan with a bit more attention given to strength will stand to you in this race. I used to think that it was the stronger runners (i.e 5k-10k style) who would be better suited but I think you need to work on the changing gears like a miler given they rhythm is constantly broken up

Hurdle drills - Should never be to far from a hurdle. Hip mobility work is good for injury prevention as well as event specific. These can be done as part of the warm up drills during winter strength phase

Hurdle work - practice hurdle form by laying out a hurdle (aim for similar height to 400mh as its as close as you will get to the 3ft height of a steeplechase). You can lay out one or possibly two consecutively so you can focus on lining up your foot stride pattern and the technique. Normally in the first few attempts at the event people will step on the barriers to conserve energy because they are not able to hurdle efficiently. This is fine in the short term but the lost momentum can have a major impact on your time and effort levels. Normally with excellent hurdle technique there is usually about a 30 sec drop off from your flat 3k time however for someone with a less efficient hurdle technique this can be up to 90 sec.

Sessions - I found coming from a strength based background I was also trying to work on speed so 400mh style sessions (250s over 400m height hurdles) worked well on top of my regular style middle distance sessions (400s-800s with the inclusion of Steeple barriers) at no point during these was the water pit included

Water jump - Very hard to get pratice on this as very hard to get a full pit for non competition settings. Avoid jumping into empty pit, all you are gonna do is injure yourself. If you wish to get practice on the landing line a barrier up in front of a long jump pit. You wont be able to replicate the continued stride out of the pit but you can work on the landing. You are trying to train the body to be able to maintain a stride and as such you wanna avoid planting your feet with a two foot landing. The water pit is the one barrier most (unless you are African) use the barrier to push off. Many make the mistake of trying to aim to much for distance to avoid getting wet and compromise the landing as a result of this

Race - The one thing you wanna avoid is getting caught up in a pack coming up to a barrier. Dont be afraid to move wide to allow yourself to get sight of the barrier. Here you will be able to judge your stride pattern and adjust from a distance out so you are not shuffling coming up to a hurdle to make sure you are in the perfect take off position to hurdle


Hope these help. These are what I have used and have managed to PB every year for the last 4 (only do it twice a year). Its an absolutely great event one well worth doing if you get a chance

ecoli

RoyMcC wrote: »

Crikey, there's a minority-interest event. I can't speak for Ireland but I know that even the top British League clubs often have to recruit non-specialists to run the 'chase for league points. Here in Jersey the water jump used to be filled once every two years (for the match v Guernsey) but even that's fallen away in recent times.

Pretty much the same here I think thats how the likes of me TW2 and Timmaay get roped in

RoyMcC wrote: »

I do recall a great race in the Nationals a few years back when the leader fell at the final water jump and was beaten into third so there must be a few specialists around the country. There are two top-class women in particular who's names escape me.

Mark has been very unfortunate in the event at Nationals on more than one occasion. In terms of specialists there are currently two on scholarship in the states at the moment who are low 8.50 guys, Chesser does a bit to and then of course you have O Reilly still competing in the event on the world level

pconn062

Tomas Cotter from my one club, Dunleer AC, is one of the lads on a scholarship in the States at the moment, former National champ at steeplechase and made the NCAA finals last year running 8.4X in the final. Great event, love watching it but never thought of doing it. Don't really have the facilities at my club either, don't know where Tomas got it from!

wrstan

Thanks for the advice ecoli, and for the link shels4ever.

I used to steeple chase at schools level quite a bit and really loved the event. I would love to see it make an appearance at the graded meets. I would definitely give it a go.

On the subject of hurdle drills, I recently completed the AAI Level 1 coaching course and was impressed by how relevant hurdle drills are to all types or running in terms of running form, technique and overall mobility and range of movement. I definitely plan to introduce them into training with some of our juvenile athletes and am seriously considering including them into my own training, logistics and time permitting.

Timmaay

One of my favourite events, really gives you loads to think about during a race! I got into when I felt pity for one of the young guns in the local club who was left to do a 1500steeple solo, 2mins of practice over the barriers about 10mins before the race and I was set! 1st few times into freezing cold april water were a pure shock, but got around fine otherwise! Its an event that I will admit takes work and some good hurdle technique to excel at, but why the taboo on it for beginners I don't know, everyone should give it a shot at some stage and see how it goes!

Bill, good few of us in greystones doing it this year, will be another 1500 steeple on during the wicklow championships, and good chance of one same day as the greystones imc, so no excuse not to do one

wrstan

Well if I'm around and it's not just stacked full of elites :P I'd definitely give it a splash!

Where can I find out dates?

emerald007

Is there a steeplechase at the schedule for any of the Dublin graded events?

meathcountysec

Meath Athletics host an "Junior, Senior and Masters Invitational Steeplechase" as part of our T&F Championships. This year its on the 12th May. If anyone wishes to partake they are more than welcome. PM me for an "invitation" as we don't allow guests at our Championships.

We do it over the full 2K, 3K distances. We have modified this in the past to suit those looking for practice for schools events.

pconn062

emerald007 wrote: »

Is there a steeplechase at the schedule for any of the Dublin graded events?

Nope, unfortunately not. Full programme for graded meets available here.

Getonwithit

Hi
Just a few ideas if they can be of any use

1. For your water jump practice put the barrier across the front of a long jump pit. Practice getting up on the barrier and think height as you come up off it. The higher you can push yourself the further out of that pit you can get. Mark where you land (more or less and use it as a guide to getting further)
2. The requirements for the 3k steeple are much closer to the requirements for a 5k than a mile so keep plenty of distance in your training. The avg nat league steeple starts at 72 for the first 400 yet the avg nat leaguer prob runs 10.30 - 11 mins for the steeple which is 84-88 a lap! The effort up and over the barriers causes major fatigue.
3. Sample sessions or specific work you could do would be
6x800 over 2/3/4 hurdles in target time with 1-2mins off
4x5x100 over 2 hurdles with 30 seconds off in between 100s and 3mins between sets. Just aim for strong pace. (Looks easy that one! Good demonstration o how much fatigue the jumps cause)
Post easy run line up a hurdle and aim for 30 jumps. When I use this I like to mix the efforts between a standard hurdle and a simulated water jump into the sand pit
All 3 of those suggestions can be adapted up or down as you need.
4. Finally start your hurdle practices at 2'6 and get your clearances right first. You said you did hurdle drills at a course so they should be a good guide to what you're aiming for. Practice jumping off both legs obviously and keep the mileage in!
Any other help I can give you can PM me.

Getonwithit

Oh and regards getting races you can enter the Nationalmleague as a guest any day and the standard in the chase is mixed so it a great place to begin along with getting in some of the county champs as prev mentioned.