Does anyone know typical splits for elite or high performing steeplers? My splits always drop off pretty harshly after the first mile... I'll generally have 4 laps at one pace, just under three laps at a slower (but still even) pace, and then my kick. I've always thought that the best distance races were even/negative split, but I'm wondering if this is true for the steeple too, or is it just accepted that you will slow down? Any thoughts?
bump...no one's got anything?
Best to run even all the way in my opinion. I wasn't anything special in the steeple (9:33), but just like any distance event even splits work best.
My best races have been even splits. In fact, I think positive splitting is much worse in the steeple than other races. As you slow down, it becomes more difficult to hurdle barriers effectively, so if you are slowing down as you get more tired, you will have a terrible time trying to get over the barriers. If you are going slower earlier in the race, at least you will have the energy to attack the barriers. I would recommend going out a little slower at the start and then just slowly building up over the last mile as you are getting more tired.
Agreed. Positive splitting is the worst case in the steeple. Better to start a little slower if you have to and pick it up in the last 3-4 laps. Technique-wise, you will save more time overall this way. Slowing down in the steeple costs far more time than it even seems based on the splits because, as the above poster said, you're not only getting slower but less efficient as well. Most people want to make up time while they're fresh, especially in the first 250m before the barriers. Fight this urge!
A good rule of thumb is to run 5 sec per lap slower than your flat 3K pace. If you get within 35 sec of your flat 3K time for the steeple, you're doing well. Most people go out too fast because this pace feels too easy, but it should. The extra energy required to clear the barriers and water jump catches up with you the 2nd half. The fade is more dramatic in the steeple because peoples technique deteriorates as they get tired. Then they're not only running slower, but not clearing the barriers as efficiently. It becomes a death spiral.
Bottom line - go out slower and you will run faster.
steeple is like xc in that splits dont really matter. it's all about the feel of good mechanics and, like others have said, staying as efficient as possible.
to be honest, i never listened to them and i'm not sure how other people do either. for tracks with inside water jumps, the lap splits would be more or less right at a barrier, and good luck to anyone focusing on a split time while trying to clear a barrier. even for finish line splits, you would be very close to a barrier, depending on the shape of the track. and heaven help the man who tries to make sense of splits when running one with an outside water jump.
Negative split is definitely the best way to go. Most people go out too fast and die, and when you die in the steeple it's ugly! The more times you run the Steeplechase the more you learn about you're specific pace. I know an 8:52 guy who ran over 9:10 in a late season meet because he went out with an 8:45 guy who runs from the front. Like all races you have to run your own race, the consequences are just worse in the steeple if you don't.
How long does it take to learn good fundamental hurdling skills?
depends. some people are just naturals and get it right away. some will work on it forever and never really get it "down". I've also seen people who can't hurdle to save their lives but are good on the water jump and vice versa. i would definitely recommend the event more to those with better flexibility and coordination. its an uphill battle without those. it can be done, though.
is it worth learining on the chick hurdle, getting it down, and then moving up or is that just teaching improper mechanics from the get go?