Matt Long talks to Kate Seary, the Welsh National steeplechase record holder, and her coach Luke Gunn
BMC Grand Prix. Sport City. 29th May 2021
In the women’s 3000m steeplechase at the BMC Grand Prix, Kate Seary, a Cardiff athlete, made her debut over seven and a half barriered laps. As she finished in 10:21.23, she unexpectedly broke the national record. Reflecting on the race days later with her coach Luke Gunn, Seary admits, “I wasn’t thinking about the record, it was more about finishing my first 3k chase!”
Editors note: Since this article was written, Lauren Cooper set a new Welsh record of 10:20.03, and Kate Seary ran an even faster time of 10:11.06 at the British Champs.
Process over Goal
Seary emphasizes that her approach to the steeplechase is focused on enjoying the process with low pressure. She confesses that she doesn’t have a good sense of race pace for the event. This mindset aligns with the concept of Reversal Theory, developed by psychologists Michael Apter and Kenneth Smith in the 1970s, which distinguishes between a process-based mindset and a goal-centered mindset.
Transitioning to the Chase
As a four-time national champion, Gunn has been trying to convince Seary to consider the steeplechase for several years. Seary jokes about her stubbornness in not making the transition earlier. Gunn explains that committing to the steeplechase requires intense training and recovery after every race, making it difficult to participate in flat races during the summer competition period.
Endurance Event
Gunn, who represented Team England in three Commonwealth Games, emphasizes that the steeplechase is primarily an endurance event due to its aerobic demands. He notes that training for the last kilometer of the chase is similar to training for a 5km race. Some athletes from the 1500m event move up to the steeplechase, while others specialized in cross country are attracted to its challenging nature.
Learning the Skills
Gunn highlights Seary’s dedication to improving her hip mobility and flexibility through drills and skills training over the past few years. He emphasizes the importance of humility when transitioning to the steeplechase, as athletes will inevitably make mistakes and occasionally fall during the learning process. Seary mentions that she only started practicing the water jump last year.
Bridging and Progression
As part of Gunn’s coaching team at Birmingham University, he emphasizes the concept of “bridging,” which aligns with the idea of “earning the right to progress.” Prior to her debut in the seven and a half laps steeplechase, Seary strategically competed in the 2km chase at the West Suffolk Steeplechase Festival, finishing second. This progressive approach helps athletes transition from shorter distances to the longer steeplechase event.
The Differential
The conversation shifts to the speed differential between flat 3km races and steeplechase races. Seary’s goal is to improve her flat 3km personal best of 9:39 in order to reach the Welsh standard of 9:50 for the Commonwealth Games. Gunn mentions that the expected speed differential varies for women but suggests that athletes may struggle to achieve their best times in either discipline.
Long-Term Ambition
Gunn believes that Seary has natural talent in the steeplechase. He compares her impressive debut record to the performances of other elite women steeplechasers. Seary dreams of competing at the Birmingham Commonwealth Games next year, considering Birmingham her home. However, she jokingly asks not to tell her proud Welsh father about her aspirations.
Matt Long is a coach for the Vitality Running World Cup and can be contacted at [email protected] for support.