Cross country, basketball, baseball, track
Cross country, basketball, baseball, track
Been a soccer player longer than a runner, but switched to track in high school. Did CC and volleyball. Mostly a utility player in track: pole vault, hurdles, 800 or less. Basically a jack of all trades, master of none. When I was in college steeplechase was still kind of new for women so I was fairly competitive.
Not so Fast wrote:
lane 2 ? I would say If you are a bit nervous about the barriers.... count on moving WAY out for the first lap and a half. Depending on the size of the race, I'm talking maybe lane 4 or lane 5. After that you'll be able to slide down into the inside lanes. Attack the barriers and stepping on the barrier ....is OK. Have FUN!!
You do, of course, realize that the steeple barrier only extends out into lane 4, right? Going out into lane 5 at one of the barriers would result in a DQ.
It helps to perform some hurdle drills during your warm-ups at practice and then run your repeats over hurdles. When the team would run 3x1000 or 5x800, etc.. I would run the same workout, only in lane 2 or 3 and run it over hurdles.
Stay agressive on the water jump.
Lift with your legs. Especially step-ups and one leg squats/lunges. Steeple will take it's toll on you physically, but it is the best event in track.
former UCer is definitely right, there's a kind of comaraderie between steeplechasers. There usually is almost no malicious shoving/interference, because everyone knows that a trip is likely enough without them helping it along.
I've never played any sport seriously other than track; I just did the steeplechase because I was a natural at hurdling but was definitely an endurance guy rather than a speedster.
I’ve always thought of the steeplechase as a “thinking man’s race” . . . for those who are prefer the track to cross country, are content to zone out during a 5k or 10k or a track, or seek the flattest road courses or marathon, the steeplechase isn’t for you. The inconsistent pacing between barriers, the sudden stops and starts, wet shoe(s), the occasional bath, and seemingly non-sensible splits requires you to keep your head in the game throughout the race. One stumble, push, or false move can ruin your day – getting wet or even spiked is the least of your concerns. The first water jump of your life is always an adrenaline rush – and likely it’ll be there every time you steeple. The steeple is also a race where things can happen quickly – gaps can open or close both in front of you and behind you. It is more of a strength race; you can’t fake it – seen lots of better than average runners give it a try . . . once. On the other hand, many have found their niche and as a result it led to greater confidence with the flat races. You won’t know until you try it.
As a decent miler and 5k runner, I decided to try the steeple once at a big Invitational. I should have been able to run around 8:50-9-10 based upon my flat times of 4:05 mile and 14:04 5k; but, as you stated 'stuff happens'. I was in a heat (not the top heat), where the first 6 were going to be between 8:40 and 9 minutes; well; I am going along fine, get to the 2nd water jump and as I look down there are 3 guys wiped out, in the water. I had nowhere to jump and ended up taking a bath falling on and around them, then having someone land on me as I was trying to climb out. When I finally get out of the pit and pull myself together the lead pack is 40 yards ahead, my hip is numb and I am pissed and demoralized. I go through the motions to finish the damn thing in a blazing 10:04 and that was the end of my steeplechase career!
Does anyone wear socks when they steeple?
No way. Do not wear socks in steeplechase.
you'll only make that mistake once...
The worst I ever experienced was when I was trying to run a qualifying tome for Junior nats. The genius meet directors decided to run all of the races together. I ended up jumping over 12-13 year old girls in the water. All I could do was yell "MIDDLE" and hope that the seas parted as I came over the barrier.
That sucks. How did the race director run everyone together? Were the barriers the same height for guys and girls?
Here are a few thoughts from a very mediocre steepler (9:26):
The race has two halves--the first 2K/the last K. Meaning that the last K is much more difficult than the first 2K. Most of the time, the race feels insanely easy--then it gets really difficult. It seems to hit you all at once.
The other thought goes along with what other posters have said. If you're a good athlete, played other sports that require hand/eye coordination, you should do well.
It's the one race where you have to pay close attention to those around you. The barriers can take you down, and so can your competitors.
It's a fun race that rewards the thinking man. Good luck.
Do any of yall have bad blisters? and why wudnt you wear socks? What kind of shoes would you prefer?
You don't wear socks because they get heavy, as do regular distance spikes, when they get soaked with water. They make spikes designed for steeple that allow water to drain out the bottom and through the mesh. I don't usually get blisters, but I wear socks for every race other than steeplechase.
incorporating some hurdle work and flexibility/core strength are good ideas, but it's easy to go overboard with that stuff. I had lousy form and wasn't all that athletic, but by virtue of running 5k and 10k still was 20-30 seconds better than folks on my team with excellent form.
Tom Donnelly (not that I ran for him) mentioned once that if your form was at least acceptable, your steeple time should equate to your 2-mile time on the flat.
Chaser of Steeple wrote:
Be sure to add hurdle drills to your routine, at least 3 times a week. This would just include the basic drills you see hurdlers do. Just some hurdle-specific motion to get your hips and such into the motion and flexible.
Why? The steeplechase is a running event, not a hurdle event.
WHAT WHAT WHAT??? Steeple is all about conservation of energy! You don't run around flapping your arms because it's counterproductive, so why would you waste energy jumping higher or throwing your body all over the place. Plus if you strenghten the associated muscles you won't fatigue as quickly. Hurdle form and good water barriers are the KEY to this race.
As far as the race goes I was at a "open" meet and aparently they were just expecting the usual locals to show up and yes the barriers were one height. This was back around '90 or '91 befoer they really has adjustable barriers.
soggy wrote:
WHAT WHAT WHAT??? Steeple is all about conservation of energy! You don't run around flapping your arms because it's counterproductive, so why would you waste energy jumping higher or throwing your body all over the place. Plus if you strenghten the associated muscles you won't fatigue as quickly. Hurdle form and good water barriers are the KEY to this race.
Dear, dear, dear. You must be new around here.
You're disagreeing with malmo. But he set an American record in the steeple (I think?), and you didn't. Therefore he (and others) will know that his opinion is correct, and that yours is not.
My advice (and it's sincere, actually): when he posts his devastating retort, take your whipping like a man and don't continue the discussion...
I'll stick to what I said.. and how do you know what I have or havn't done???
Can't tell you how many times I've watched the "PROS" steeple and thought how badly their form sucked, and that they could go faster if they were more efficient. Even though I held my own just "running" the race I dropped huge amounts of time (well over a minute in the 3k) by learning good form. Can't say for sure but it played a big part. If we disagree we disagree, so what?? Plus if I were the "general" post whore around here I'd already have used up my big words...