The 3000m steeplechase British record-holder describes how she laid the structures for an outstanding year
As the rain lashed down on the streets of New york city, European and Commonwealth 3000m steeplechase medallist Lizzie Bird brought the drape down on her remarkable season with an individual finest and a 10th location in the New Balance fifth Opportunity Mile.
As many professional athletes pondered end-of-season vacations to unique places, the 28-year-old was currently concentrated on her go back to law school at the University of Colorado Stone. Having actually two times postponed her start date– initially due to the 2019 World Championships and after that to accommodate the postponed 2020 Olympics– the general public and International Affairs graduate (Princeton), who likewise has a Masters in International Researches (University of San Francisco), is now in her 2nd year and in the type of her life.
” I believe having those 2 years to truly concentrate on running has actually pressed me forward this previous year,” states the British steeplechase record-holder, who smashed her individual finest with 9:07.87 in the Monaco Diamond League in August.
” I believe the main point is that I have actually had practically constant training and no injuries because 2018. Throughout my last couple of years at Princeton and my Masters, I had numerous injuries, so although I was advancing, my training kept being interrupted.
” With a little consistency, I have actually simply had the ability to construct and construct each year in regards to volume, and the quality of my sessions simply gets a little much better each year. I have actually had a long time to simply totally concentrate on running and it’s permitted me to truly find out what my body might and could not handle, along with getting the healing right.
” I do not believe I have actually done anything especially various [in training] this previous year, although a huge modification has actually been living at elevation for the very first time. I believe that’s worked truly well for my body, for whatever factor.”
Bird was dissatisfied not to make the last at the World Championships in Eugene, however together with podium efficiencies in Birmingham [silver] and Munich [bronze], in addition to a life time best that ranked her ninth fastest worldwide this year, it has actually included fuel to the fire.
” If somebody had actually stated I ‘d have a rubbish race at Worlds however do truly well at the Euros and Commonwealths, then I ‘d have resembled, ‘all right, that’s great’,” she confesses.
” I certainly believed entering into this summertime that a medal at the Commonwealths and/or Europeans was possible, however I didn’t believe I ‘d run 9:07. I believe having that sort of race and simply being truly competitive versus truly great professional athletes in Monaco, not simply running the time, has actually provided me self-confidence that I might do that once again or do something comparable at a significant champions– and we have actually got a few of them showing up.
” It’s truly good we have actually got another Worlds immediately [in August of next year], so I have actually got an opportunity for redemption rather quickly. I believe entering into the Worlds this year it was sort of anticipated I would make the last and quite frustrating when I didn’t, however that makes me hungrier for next year.”
Bird has actually mastered 2022 and, in parallel, her global profile has actually grown significantly. Locally, thanks in part to her on-track competition with previous British record-holder Aimee Pratt, the profile of her occasion has actually likewise been raised. “I hope we get more ladies and ladies thinking about the steeplechase,” she states. “If we can get more depth then ideally the momentum will continue.”
Common training week
Bird is based in Stone and is coached from another location by her previous college coach in San Francisco, Pat McCurry. “I stuck to him. It was simply among those things, if it’s working, then why modification it?” she states.
She trains primarily alone however is signed up with by a law school schoolmate (a previous triathlete) for a few of her track exercises and long terms. Her typical weekly mileage in the winter season is 50-60 miles and is normally off 6 days with hardly ever any doubles.
Bird’s barrier work throughout the winter season is very little, however more hurdle-specific sessions will be presented throughout spring and into summertime.
Monday: simple run (40-50min), speed advancement drills and weights. “More and better-quality strength and conditioning sessions have actually added to my development over the previous year,” she states. “My strength coach [Maj Skok, based in Leeds] composes me an actually great program which is rather steeple-specific. He’s likewise included more plyos and box leaps this year, which I had not truly done prior to.” Periodically an extremely simple double run or cross train (30min).
Tuesday: session (in winter season, sessions will alternate in between hills, fartleks, pace runs and brief track representatives; in spring/summer, there will be one longer session and a track session; and in summertime, both sessions will frequently be on the track, or one pre-race track session and a race).
Wednesday: simple run (40min), cross train, or day of rest (cross train– for instance, swim, bike or elliptical).
Thursday: medium-long run (60-80min) and weights.
Friday: session (as above).
Saturday: either simple run (40min) or cross train or day of rest, depending upon Wednesday. “The cross training may be rather a long bike flight throughout the winter season which has actually contributed to my general aerobic capability this year,” she states.
Sunday: long term as much as 1hr 45min (throughout the winter season).
Note, the program will alter to accommodate races in the summertime.
Favourite session
” Anything on the track, particularly in the spring when we do more of the quicker sessions. One that we’ll do each spring is 3x600m with 10min rest in between, so I’m using spikes and going practically all out by the end. It’s the closest to racing that I perform in training, and I like racing, so I enjoy it.”
Least preferred session
” Tempos, unless I’m truly healthy and they feel simple, which is exceptionally unusual!”
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