37 replies to this topic

[lcc]

hey, i am doing an 800m this weekend at about 5.00pm then at about 5.10 i am doing a 2km steeplechase. I have never done a steeplechase in my life and i have absolutely no idea how to do it. how are you meant to run it? what exersises should i put into my training this week to help me for the steeplechase?

[TrackRunner]

all i do is put out a hurdle at the 50 mtr mark and jump that on every rep i do in training then use a steeple barrier and do 10 or so jumps into a sand pit to simulate the water trap

[steeples29]

whats your pb for 2k steeple ?

[Tiger Boy]

Apart from the water jump practice in the sandpit, a couple of other things to bear in mind.
Make sure you wear spikes. You will need them to grip the top of the water jump, and also to grip on the other barriers (if you aren't hurdling them) because they get wet and slippery too. It's always best if you can hurdle them, you will go faster.
Also, don't wear socks. When you land in the water they get heavy and uncomfortable.
When approaching any barrier, particularly the water jump, be assertive. A timid approach means you lose momentum.
It will be tough to back up straight away from an 800m to a steeple with no recovery time. I suspect one or other race will sufferfor it. Are you doing the high steeple (91.4) or the low (76.2)?

[thomo]

lcc, on Oct 27 2007, 07:25 PM, said:

hey, i am doing an 800m this weekend at about 5.00pm then at about 5.10 i am doing a 2km steeplechase. I have never done a steeplechase in my life and i have absolutely no idea how to do it. how are you meant to run it? what exersises should i put into my training this week to help me for the steeplechase?

Hopefully lcc did his race in 2007 and did it well.

[steeples29]

thomo, on Aug 31 2009, 10:20 PM, said:

Hopefully lcc did his race in 2007 and did it well.

Haha yeh hopefully he did

[TrackRunner]

steeples29, on Aug 31 2009, 10:03 PM, said:

whats your pb for 2k steeple ?

Hi, I got a bronze medal at Pacific School Games in Canberra last year and did about 6:27 for 2k steeple (u15)
This Friday night i have my first steeple this season at the South Coast Regionals to qualify for states and hope to do around 6:15 but my legs still hurt from National X Country on the weekend so i may not do it, i will let you know how i go.
Julian

[steeples29]

LOVE22RUN, on Sep 1 2009, 12:43 PM, said:

Hi, I got a bronze medal at Pacific School Games in Canberra last year and did about 6:27 for 2k steeple (u15)
This Friday night i have my first steeple this season at the South Coast Regionals to qualify for states and hope to do around 6:15 but my legs still hurt from National X Country on the weekend so i may not do it, i will let you know how i go.
Julian

Good luck for your race. i was at national x country too what race where you in?. good job at psg i was meant to be running there in the steeple but i tore my calf muscle a month before it but oh well stuff happens.

[TrackRunner]

steeples29, on Sep 1 2009, 12:53 PM, said:

. i was at national x country too what race where you in?.

I was in U16 and came 6th and 3rd in queensland, but x country is not really my thing i'm best at 1500,
What age group were you in and how did you go? what did you think of the course from hell lol

[steeples29]

LOVE22RUN, on Sep 1 2009, 03:59 PM, said:

I was in U16 and came 6th and 3rd in queensland, but x country is not really my thing i'm best at 1500,
What age group were you in and how did you go? what did you think of the course from hell lol

I was in the u18s 6k. to right that was the course from hell. i didnt do to well im not a x country runner i got bogged in the mud lol came like 79th. i think my time was 22:23 pretty slow lol. only good thing in that race was i beat the guy i train with by 1 meter hahaha

[TrackRunner]

steeples29, on Sep 1 2009, 12:53 PM, said:

Good luck for your race. i was at national x country too what race where you in?. good job at psg i was meant to be running there in the steeple but i tore my calf muscle a month before it but oh well stuff happens.

hey steeples, I did 6:12 for the 2k steeple tonight, so was pretty happy. Broke the old regional record by over 20 seconds, and it was a big PB the state record for U16 is 6:05 so hopefully by the end of the year at nationals i'll have that.

[steeples29]

LOVE22RUN, on Sep 4 2009, 07:39 PM, said:

hey steeples, I did 6:12 for the 2k steeple tonight, so was pretty happy. Broke the old regional record by over 20 seconds, and it was a big PB the state record for U16 is 6:05 so hopefully by the end of the year at nationals i'll have that.

Good effort mate. is this on the low hight. i only ever did 6:51 on the low then went up to high and ran 6:29 lol dont know how that happened

[TrackRunner]

steeples29, on Sep 4 2009, 11:58 PM, said:

Good effort mate. is this on the low hight. i only ever did 6:51 on the low then went up to high and ran 6:29 lol dont know how that happened

Most runners dont find it a disadvantage going to the extra height, and plenty actually get a better time. The reason is the extra height at the water trap is helpfull, it allows you to leap further over the water, and most runners hurdle the lower height barriers by more than they should anyways so extra height doesnt hurt any.

Grant Gwynn who is national champ in yur age group ran in another race last night and did 6:08 so i'm not far from him, and last year in U16 he won state titles in 6:14 which i beat last night. Cant wait for states next month

[steeples29]

Grant Gwynn who is national champ in yur age group ran in another race last night and did 6:08 so i'm not far from him, and last year in U16 he won state titles in 6:14 which i beat last night. Cant wait for states next month
[/quote]

good luck for states. i cant wait for track season to start down here still another month

[EnduranceMachine]

steeples29, on Sep 5 2009, 10:35 AM, said:

Grant Gwynn who is national champ in yur age group ran in another race last night and did 6:08 so i'm not far from him, and last year in U16 he won state titles in 6:14 which i beat last night. Cant wait for states next month


good luck for states. i cant wait for track season to start down here still another month

I Couldn't Do Steeple If I Tryed I Don't Think I Would Make It Over The Steeples Good Job Guys.
I Am Hoping To Make It To Youths In The 3000m Put Thats A Long Shot At The This Point

[steeples29]

Finny3, on Sep 5 2009, 10:44 AM, said:

I Couldn't Do Steeple If I Tryed I Don't Think I Would Make It Over The Steeples Good Job Guys.
I Am Hoping To Make It To Youths In The 3000m Put Thats A Long Shot At The This Point

haha the steeples arn't that hard to get over well maybe not for me i am like 190cm tall lol. whats your pb for 3k finny?

[EnduranceMachine]

steeples29, on Sep 5 2009, 04:11 PM, said:

haha the steeples arn't that hard to get over well maybe not for me i am like 190cm tall lol. whats your pb for 3k finny?

Never Raced A 3k 5k Pb Is 17:43

Raced 1500m Like 2 Years Ago Before I Started Running And Did 5:15 Or Something Shit Like That.

[justanothercoach]

Runners need great core strength for steeple, being able to hurdle well is a plus but not essential as you are allowed to stand on the barriers when tired. In my opinion steeple has many aspects that can make it an event that separates the men from the boys. Well done you guys on giving it a go, it is truly a tough event.

Good luck getting the QLD state record love2run, and finny have a go at steeple, it's not always the fastest flat runners that win. You will never know if you don't have a go.

[EnduranceMachine]

justanothercoach, on Sep 5 2009, 05:16 PM, said:

Runners need great core strength for steeple, being able to hurdle well is a plus but not essential as you are allowed to stand on the barriers when tired. In my opinion steeple has many aspects that can make it an event that separates the men from the boys. Well done you guys on giving it a go, it is truly a tough event.

Good luck getting the QLD state record love2run, and finny have a go at steeple, it's not always the fastest flat runners that win. You will never know if you don't have a go.

My Height Jump Bp Is 1m 10 So It Would Be A Challange To Hurdle 92cm.

[justanothercoach]

Finny3, on Sep 5 2009, 05:31 PM, said:

My Height Jump Bp Is 1m 10 So It Would Be A Challange To Hurdle 92cm.

Ok...maybe u missed the bit about being able to stand on the barriers, either way it does sound too hard for you, good luck

[TrackRunner]

justanothercoach, on Sep 5 2009, 05:16 PM, said:

Runners need great core strength for steeple,
Good luck getting the QLD state record love2run, and finny have a go at steeple, it's not always the fastest flat runners that win. You will never know if you don't have a go.

I agree totaly, my training partner is a 9:20 3k runner and is 15 as well, he has only done 2k steeple twice and on friday night he did a national qualifier easily and ran 6:25. Most people do around 30 seconds slower at 2k steeple than they can do 2k on the flat in. On the same night another girl (15) in my squad who is a 11 minute 3k runner did 7:30 for 2k steeple with another national qualifier. Her good run comes from her core strength and not flat leg speed, this girl has a six pack most guys would be proud of, sure you need to be an ok flat runner but an average flat runner with great core strength will blitz steeple.

[slowboat]

Congrates on your results. Steeple is one of the best races on track, I did it as a junior and sometimes venture into it an the odd meet.

The state record you state I belive it is an old record? And if it is it has been there from 1992/3, could someone clarify this for me.

Let us know how you go.

Cheers,

SB.

[steeples29]

[quote name='justanothercoach' date='Sep 5 2009, 05:16 PM' post='498922']
Runners need great core strength for steeple, being able to hurdle well is a plus but not essential as you are allowed to stand on the barriers when tired. In my opinion steeple has many aspects that can make it an event that separates the men from the boys. Well done you guys on giving it a go, it is truly a tough event.

to right about needing great core strength the amount of crunches/situps over the last year ive done is insane. what i find helps with the hurdling the barriers i take my hurdle down to the oval and continuously jump over it for 8 minutes.

[TrackRunner]

slowboat, on Sep 6 2009, 07:50 AM, said:

The state record you state I belive it is an old record? And if it is it has been there from 1992/3, could someone clarify this for me.

Let us know how you go.
SB.

Hi slowboat, The QLD record for U16 steeple is actually a little older and was set at nationals in Canberra 1988, thus is around 20yrs old.
I'm glad i looked it up cause i noticed the 3k U16 record looks ripe for the picking this year as well, it is a fast 8:47 set by Mitch kealey 10 yrs ago.
I did 8:55 many months ago and have my first 3k on tuesday morning at a regional comp, dont know if i'm ready yet but you can bet i'll try

here are all the QLD records in case yur interested.

800 METRES

U18 R 1:49.28 Werner Botha 26/05/2002

U16 R 1:54.78 Kuey Diew 21/11/2008

U14 R 1:56.50 Brett Crew 09/10/1976


1500 METRES

U18 R 3:46.4 Alistair Stevenson 15/03/1997

U16 R 3:52.7 Stephen Tunnicliffe 17/11/1984

U14 R 4:18.1 David Hill 18/02/1984


3000 METRES

U18 R 8:17.9 Steven Wiseman 27/11/1988

U16 R 8:46.97 Mitchell Kealey 12/12/1999

U14 R 9:55.9 Robert Stark 28/02/1993

2000M STEEPLECHASE

U18 R (91.4cm) 5:50.8 Mike Inwood 26/11/1983

U16 R (76.2cm) 6:05.61 Danny O'Donnell 07/12/1988

[slowboat]

LOVE22RUN, on Sep 6 2009, 01:06 PM, said:

Hi slowboat, The QLD record for U16 steeple is actually a little older and was set at nationals in Canberra 1988, thus is around 20yrs old.
I'm glad i looked it up cause i noticed the 3k U16 record looks ripe for the picking this year as well, it is a fast 8:47 set by Mitch kealey 10 yrs ago.
I did 8:55 many months ago and have my first 3k on tuesday morning at a regional comp, dont know if i'm ready yet but you can bet i'll try

here are all the QLD records in case yur interested.

800 METRES

U18 R 1:49.28 Werner Botha 26/05/2002

1500 METRES

U18 R 3:46.4 Alistair Stevenson 15/03/1997

U14 R 4:18.1 David Hill 18/02/1984


3000 METRES

U16 R 8:46.97 Mitchell Kealey 12/12/1999



2000M STEEPLECHASE

U18 R (91.4cm) 5:50.8 Mike Inwood 26/11/1983

U16 R (76.2cm) 6:05.61 Danny O'Donnell 07/12/1988

Some great runners in those times, I have had the pleasure to have run against all these guys at some stage, mainly me being beaten by them but can say I have taken the scalp of David Hill and have been on a winning relay team with him some years ago.

Good luck, train hard and let us know your results.

[EnduranceMachine]

I May Give The Steeplechase A Crack Can You Step Up On To The Hurdle And Then Jump?

[TrackRunner]

Finny3, on Sep 13 2009, 05:33 PM, said:

I May Give The Steeplechase A Crack Can You Step Up On To The Hurdle And Then Jump?

Yes Finny you can, but don’t jump, just step down, why be in the air when you could be running. The only time you jump is on the water trap, and this is so you don’t land in the deep part of the water. The farther out you get the shallower it is. The best way is to LEAP out across the water and one foot may get wet and the other steps out dry. Really good steeple chaser keep both feet dry for most of the race they Leap so far. And the world record holder actually hurdles the entire water trap without hitting water or touching the barrier

So as you approach a dry barrier just step up with one foot and step down with the other. I hurdle the first 3 laps but when i get tired it gets risky in case i clip one and fall so i just step on them for the last lap or so.

This website has some good info on steeple technique

http://www.steeplechics.com/rules.php

Edited by LOVE22RUN, 13 September 2009 - 06:04 PM.

[EnduranceMachine]

LOVE22RUN, on Sep 13 2009, 06:02 PM, said:

Yes Finny you can, but don’t jump, just step down, why be in the air when you could be running. The only time you jump is on the water trap, and this is so you don’t land in the deep part of the water. The farther out you get the shallower it is. The best way is to LEAP out across the water and one foot may get wet and the other steps out dry. Really good steeple chaser keep both feet dry for most of the race they Leap so far. And the world record holder actually hurdles the entire water trap without hitting water or touching the barrier

So as you approach a dry barrier just step up with one foot and step down with the other. I hurdle the first 3 laps but when i get tired it gets risky in case i clip one and fall so i just step on them for the last lap or so.

This website has some good info on steeple technique

http://www.steeplechics.com/rules.php

If Some People From My School Make State I WIll Go And Do The Steeple.

[TrackRunner]

Finny3, on Sep 13 2009, 06:21 PM, said:

If Some People From My School Make State I WIll Go And Do The Steeple.

Still sounds like you are sitting on the fence finny. One of my coach’s favorite sayings is "don’t think just run".
You seem to ponder allot, just get in and have a go. Why let what others do or don't do at states determine your fate?
You are master of your OWN destiny

[EnduranceMachine]

LOVE22RUN, on Sep 13 2009, 07:12 PM, said:

Still sounds like you are sitting on the fence finny. One of my coach’s favorite sayings is "don’t think just run".
You seem to ponder allot, just get in and have a go. Why let what others do or don't do at states determine your fate?
You are master of your OWN destiny

I Can't Go If My School Doesen't .
But There Someone At School That Could Go Sub 9 For 3k At Zone So Yeah

[steeples29]

LOVE22RUN, on Sep 13 2009, 06:02 PM, said:

I hurdle the first 3 laps but when i get tired it gets risky in case i clip one and fall so i just step on them for the last lap or so.

yeh i hurdle for as long as i can. ive hit the barrier before on the last lap because i tried to hurdle and i was to stuffed to get over it. finny even if your school doesn't go you should still give it ago at a local track meet if you have any near you

[TrackRunner]

Finny3, on Sep 13 2009, 07:15 PM, said:

I Can't Go If My School Doesen't .
But There Someone At School That Could Go Sub 9 For 3k At Zone So Yeah

You dont need to go with your school for Australian Youth Titles Finny, you just do a race anywhere that has electronic timing, get the qualifier and enter yourself.
It aint rocket science

[EnduranceMachine]

LOVE22RUN, on Sep 13 2009, 07:29 PM, said:

You dont need to go with your school for Australian Youth Titles Finny, you just do a race anywhere that has electronic timing, get the qualifier and enter yourself.
It aint rocket science

No I Am Doing The 3k And Maybe The 1500 At Youths, I Want To Try Steeple At The Vsssa Schools State.

[steeples29]

Finny3, on Sep 13 2009, 07:49 PM, said:

No I Am Doing The 3k And Maybe The 1500 At Youths, I Want To Try Steeple At The Vsssa Schools State.

ok fair enough. hey love22run how do you train for hurdling?. i own a hurdle so i take that down to the oval and repeatedly jump over it for 7 minutes

[Tiger Boy]

Finny - VSSSA states have a form to apply with, and you need to put a previous time down from a "similar" event. They may let you enter without a previous steeple time if your 3km flat time is good enough, but possibly not. It's not as simple as just putting your name forward, they want to know if you are competent over this technical event.
The VSSSA only have the one steeple height for boys, 91.4cm (that's the high steeple).

[TrackRunner]

steeples29, on Sep 15 2009, 08:40 PM, said:

ok fair enough. hey love22run how do you train for hurdling?. i own a hurdle so i take that down to the oval and repeatedly jump over it for 7 minutes

I just put a hurdle half way up the home straight and jump that during each rep in training on a Monday,
Just checked and given Mondays workout was 2 x 800, 2 x 600, 2 x 400, 4 x 200 means i did 14 hurdles total, not many but enough to remind my legs how to do it lol.

[steeples29]

LOVE22RUN, on Sep 15 2009, 10:40 PM, said:

I just put a hurdle half way up the home straight and jump that during each rep in training on a Monday,
Just checked and given Mondays workout was 2 x 800, 2 x 600, 2 x 400, 4 x 200 means i did 14 hurdles total, not many but enough to remind my legs how to do it lol.

haha ok i usually get up around 50 hurdles and i jump both sides of the hurdle so i make sure i clear it when im going over it the wrong way its not very fun face planting lol

[EnduranceMachine]

steeples29, on Sep 16 2009, 11:52 AM, said:

haha ok i usually get up around 50 hurdles and i jump both sides of the hurdle so i make sure i clear it when im going over it the wrong way its not very fun face planting lol

Just Got My Preferred Start In The Mail For The Coffee Club 10k So I Am Starting My Carb Load Nice And Early To Get My Weight Up Before Race Day