ATTN: Steeplechasers

I recently ran a workout similar to yours, but a lot slower. I ran 6X800 over barriers with 1:30 rest in an average of 2:31. This was on an icy track, shifting out to lane 4 to jump each barrier. My best time in the steeple right now is 9:30, but I think I am ready for a breakthrough season (hopefully about 9:10).

9:30 is a high school time, you suck. And you won't run 9:10. Additionally, if you aren't running 8:45, you suck as well, so both of you have no business posting here.

Love, Jimmy Chonga

So you are saying that if you don't make the Olympic Trials, you suck??? So everyone on this board except for these two guys have run sub 2:22 for the Marathon??? Have you made the trials in anything??? Highly doubtful. I would say that the population of guys who have run OT qualifiers on the board is about 1%. I have run 15:08 for 5k...a time VERY far from an OT qualifier and I feel like I belong on this board as much as the next guy. Fuck off Jimmy!!!

Sitting in this room is a man who ran 8:44, and he sucks. So, mr. 15:08 (consider running girl road races with a wig and a tuck,) you can kiss my faster than your ass rump. So, how about you just realize you are very very sad. 15:08 sucks, it sucks hard. I ran that in high school, for shame on you even saying you ran that in public. Jimmy CHonga will not tolerate your insolence.

I dont do many workouts actually over hurdles or anything. I just do my workouts flat, then after training runs I practice jumping hurdles for ten minutes. My best workout ever was 12X300 with :30 rest in an average of :45. Two weeks after this workout, I ran 8:43. 5 weeks later, at NCAA's, I ran 9:18...that sucked!!!

Sub9er congrats on your fine PR in the 3000 steeple.You are faster then me when I was in High School (8:52)

Do not listen to Jimmy shonga and the negative comments.

Your 5x800 workout over the barriers is a great workout.

I wish you where on my High school team.Good luck for the upcoming season ,are you a senior ?

Eddy Hellebuyck

i had the night to sit and think about what you all wrote and i've only come up with one conclusion. you still suck with a 15:08. i'm sorry but that's how i feel and i have to be honest even though it may hurt your fragile feelings.

Jimmy,

post your PB and tell us where it was run so we can check it out and start to line up to pay you homage for your obvious athletic superiority.

(otherwise, why don't you just quietly go away)

Jimmy, you may want to consider making every other cup a decaf.

A little helpful heads-up -- when a person gratuitously belittles someone, the criticizer comes off looking a lot worse than the subject.

Don't let these pricks discourage you. You are all doing quite well and I wouldn't be surprised to see all of you at OT's one day. I was a 15:04 college 5k runner and less than one year later, I ran 2:25 for my first marathon. I will be doing Chicago this fall and should be in shape to run under 2:22. 18 months ago I was 15:04....soon I will be at OT's. Now you can kiss my ass!

I have run a 9:17 and I did almost the same workout with 20 seconds more rest. BUt the bes was 10 X 400 with barriers at 65-68 pace, can't remember the rest.

Hey here;s a question, does anyone use the water pit during practices when running intervals? We usually just put a hurdle in place of it, since its never filled.

We use the water pit with a plywood cover over it in practice to work on pushing off the barrier.

I placed 3rd at Junior Nationals and ran 9:07, but didn't do much barrier work. If anything, looking at my log before my PR, I ran 7 x 400m over steeples in 73,72,71,69,70,71,71. My coach didn't pay much attention to hurdle work. We just ran off strength/mileage, and the thing I think prepared me best for a steeple was a good fartlek background. At Conference my senior year, I ran the 10K on Fri. night, and came back Sat. with a 9:09, completely negative splitting. 80 first 400m! :)

I haven't run any SC since the controversial 9:17.

Been like 1.5 years since,

My fave workout would be under distance reps, like 3x2000m @ 5:57 or 5:58 pace, 5 min rest. And also I like doing speed workout with barriers, like 15x200m @ 34-35 secs. 1 min rest.

I think I'll shoot a sub9 this year, still planning.

-^*karangasem*^-

just curious does "with barriers" include the water jump

I fear the pit . . . go to the link for the reason

Fo shizzel! My nizzel landed right on his grizzel.

That rocked! Best series of pics I've seen in a while.

what are some other workouts, this is interesting, I'm pretty much a chump, but I run with a sub9 guy. We usually do workouts alternating between flat and with hurdles. Maybe 4 hurdles a lap, skip the water barrier (just work on that separately). We do hurdle drills, I guess we are starting plyos at some point. Maybe 6x800 at pace on the lap with hurdles then drop 2-3 seconds down on the flat lap with 2:30 rest, alternating when you do the hurdles.