Elitetrack: Sport Training & Conditioning

I have been noticing with my past couple races that I am getting too close to the first few hurdles.  Right now, i run a 23 step to the first hurdle, and 15 thru about 8 (16 to the finish).  My coach and i are trying something new, switching my feet in the blocks so I 22 step to the first hurdle but still make it with my dominant (left) leg as my lead.  Then, I’m planning to 14 step thru H3, and 15 as far as i can before switching back to 16. 

I’d just like some people’s thoughts on this plan.  just for info, my PR is 54.59, need to run sub 53.50 to make nationals (D3).

thanks

Huh, when i switch my legs in the blocks i go 21 steps, then i go 13 for a few, then 14 the rest, maybe a 15.  My stride pattern really depends on how im feelin.  I think it will help you.

That seems a little ambitious to me. Are you sure you can handle that race plan without overstriding and slowing down?

The reason I’ve decided to go to that pattern is because i find myself checking up and slowing down going into the first hurdle, and i have to concentrate on not getting too aggressive, or i’ll get too close to the rest of the hurdles.  My coach and I figured that by moving to this pattern i’d hit my stride better and be able to sprint off the hurdle better.  Thoughts, comments, suggestions please…

If your stride length is long enough, and it comes naturally i’d do it.

Don’t change 23 steps on H1 just change 14 steps betwean H3. If you came to close H1 try to make shorter but quicker steps.
My best race (unfortenetly fall over H10 becuse 15 and half steps finished 54.40 with fall) 14 steps until H7 and 15 until H9.

How tall are you Brzi? I’m thinking about 14 stepping in my race more than i am now, because i feel as if im overstriding to reach 13. I’m 6’3”

My stride pattern depends on the day. I usually go 21(?) to the first hurdle, then 13 through as many as i can(usually like 3 or 4), 14 through 2 or 4, then 15 the rest.

I guess my real question is, am i overstriding (of course theres no way you can tell, just give your opinion)

My 400mH pr is 55.29, open 50.49

My personal is 53.81 with 14 steps until H6 and rest 15 steps
My height 188cm (this is I think 6’2” in foots)

Yea, thats exactly 6’2”... nice pr

Hey Pzale,
What school do you attend? I run D3 as well (I no longer run for the team though). I’m actually trying to take my competitiveness to another level. IM me when you get this message: vallistastud49

If you are a 53 runner you should be able to go 15 all the way
The first hurdle is no big deal- if youwant 22 or whatever- you will also find that it depends on the weather and wind- hence you your full width of the lane- you may have to run on the outside to get the steps correct or the inside to the first hurdle- something you will have to play with just before you start every race
Now between hurdles- you should be counting - every race - every practice and you only have to count to 8 then off you go- by so doing you should have no problem to 200 meters and over the 6th- NOW you are going to have to tell yourself to go as fast as possible and stretch the odd step as # 7 is the hard opne
BUT  "COUNT" !!!