Q&A with Pro Runner Emma Coburn
When it comes to track and field, Emma Coburn is a household name. The 27-year-old, Crested Butte, Colo., native is the first American ever to medal in an Olympic 3000-meter steeplechase and a World Championship race (she took home bronze and gold, respectively). Plus, sheās won the event at six out of six US Championships. This year, she plans to make it seven.
In the spirit of Womenās History Month, we sat down with Coburn to chat about training, racing, and her love affair with chocolate cake.
Your goal this year is to break nine minutes in the steeplechase. Do you feel external pressure to do that?
Iāve always just focused on myself and my goals. What other people expect doesnāt raddle me. … Having a target on my back doesnāt make me intimidated.
Instead, I put pressure on myself because I never really feel like the job is done or that Iām done improving. I always try to take lessons from races. So, I think that my desire to strive for always getting better naturally puts pressure on me. That creates positive momentum and helps to keep me accountable to work hard.
How have you learned to deal with adverse conditions on race day?
Anytime race-day conditions are challenging it creates a distraction from the goal at hand. For example, Iām a Colorado girl, so I thrive in cooler temperatures with low to no humidity. Iāve had to run hot races, though, and often the steeplechase is run in the middle of the day.
Focusing on myself by controlling what I can control and letting go of what I canāt control has helped me to deal with this. It creates fearless racing and builds confidence. It also results in more personal growth and fulfillment.
How have you learned to embrace racing fearlessly?
I visualize my races when Iām in my hotel room before a competition. I go through every second of the race and key in on how I want to feel and think and what I want to see. It helps me to calm down and feel 'in control' of my situation.
I also have a pre-race routine. Itās the same routine Iāve had for years. I think routine is a crucial recipe for race-day confidence. Three hours before my race, I eat a banana with peanut butter and a bagel. I then have a conversation with Joe, my husband and coach. Heās the last person I talk to before every race. I also make sure Iām well hydrated and that Iāve done a proper warm up. In short, I control what I can control, and I let go of what I canāt.
Racing at a high level requires learning to get comfortable amidst discomfort. How do you do this?
In short, by practicing discomfort and learning how to push. The reality is that itās going to hurt no matter what. And, letting off of the gas will just leave you feeling disappointed in yourself. A mantra helps. Sometimes I tell myself to stay on it, stay on it, stay on it … over and over and over. Or, Iāll look at the clock and analyze my splits. Iāll think something like, OK, that was a 72. ... Now I need to run a 71 for my next lap. Or Iāll just count it down the meters from 800 to 700 to 600 and so on.
We all have different mind games we play with ourselves. But really, itās just about practicing discomfort and going for it. Even though I'm more used to the feeling now, every time I line up in a race, I feel like I'm starting from scratch again in my head. Itās never easy, it always hurts, and itās always a mental battle. ... But it's so worth it.
Is there a particular run or workout that you know will help you feel most confident and ready when you toe the line on race day?
It depends. Sometimes my favorite workout is also the one thatās the most painful. So, in the moment itās not my favorite. Itās usually my last big steeple workout before I travel to a race. If the workout goes well, it gives me the confidence I need to know that Iām ready to go. Itās usually something with sets of longer reps (like 1000- to 2000-meters) over barriers.
Whatās next? Do you think youāll move onto another distance after the steeplechase?
I feel like the steeple is my home. Itās where my body thrives. Itās second nature. I hope to keep doing it for as long as I can, for as long as my body cooperates. I would have no problem doing a longer distance if I canāt run the steeple anymore. But, Iāve never raced anything longer than a 3K outside of college cross country, so I would have a lot of work to do. That being said, I am definitely in the steeplechase for the foreseeable future.
How did you decide that the steeplechase was an event you wanted to pursue?
I was in high school, and my Dad and I were traveling to Albuquerque, New Mexico, for a track meet. It was an eight-hour drive, and I was only signed up to run the 800. My Dad didnāt want to drive that far for me to run just two laps around the track. So, he looked at the schedule and saw that the only event in which I could double, was the steeplechase. No matter Iād never run it before, I did that day. … And it just so happened that I qualified for high school nationals and was recruited by my college coach.
OK, enough about training and racing. … Pretend youāre publishing a memoir. What do you call it?
One of my favorite quotes is from Shel Silverstein. It's a line from a poem that ends with this: "Anything can happen, child. Anything can be.ā
I read the poem right before I raced in the London Olympics. And, during the race, that quote kept coming up in my head. Over and over. I donāt know that I would be allowed to use it, but it'd make a perfect title.
What is your favorite beer?
Well, I donāt drink beer while Iām training. Only in the off season. My family is a Coors Light family so, if Iām drinking a beer, itās going to be a Coors Light.
You love baking cakes. Tell us more.
I love frosting and decorating cakes the most. And Iām also a chocolate girl at heart. I like red velvet or anything chocolate. But not chocolate on chocolate. I like chocolate cake with something like salted caramel or peanut butter frosting.
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