Gemma Steel is one of Britains leading distance runners and after a very successful winter so far RunnersLife caught up with her to find out how things are going and what is coming up during the Olympic year. Gemma recently won a silver medal at the European Cross Country and was part of the British team at Holyrood Park for the Edinburgh Cross Country.....

You have carried some great form for a while now, how are you managing training and racing

I have always been a keen racer. I like to race at least every two weeks although my coach John Nuttall likes me to get in a few weeks of solid training now and again. I've had a period over Christmas where I had a break from racing which has been good for me as I feel rejuvenated and refreshed for the year ahead. I had to take a step back and enjoy my success at finishing 3rd in the Euro x country champs which has been good for my mind and body.

Is cross country a big part of your plans?

Yes cross country is a big part of my plans as I have not been introduced to altitude training this is the alternative method of getting stronger ready for an attempt on the track in 5 or 10k as the strength lends itself to that change in gear in a race and gives me the power to do that.

What is your favourite cross country race?

I love the European cross country as it is a week before Christmas and there is a special atmosphere surrounding it. It really puts you in the Christmas spirit and it's the last race on the calendar for the year so it's a nice way to end it on a high.

How was the European Cross Country last December?

The race itself felt surreal. It was so exciting to be moving through the field and feeling so comfortable. I worked my way up to 2nd at the bell before the last lap and was only 2 seconds behind the winner with a lap to go. It felt like I was running in a daze but the British supporters were amazing and were going mad. It was the 1st time I actually thought I can win this after going into the race as an unknown quantity and it was a great feeling. It was a bonus as well that the team got gold to add to my bronze which I was over the moon with which just added to how proud I felt hearing the national anthem :)..

What specific cross country sessions do you do?

Cross country sessions are 6 x beacon road hill reps which last for approximately 3 mins and 5 min hill reps up Deans lane in loughborough x 6. Jog down recovery. Basically lots of hill work and hilly loops as well as tempo runs. Pilates to strengthen the core twice a week and my coach John has started me on a weight training program as of Weds which is an area I am hoping will give me even more strength to drive forward more on tough sections of cross country courses.

What is a typical training week in the winter?

Typical week

Mon - 2x 45 mins up Bradgate Park - Core work palates
Tues - am 30' steady pm- group session i.e. hills as stated or up to 20 x 400m on track.
Weds - AM -70' Steady PM- weights session
Thurs - 45 min tempo@ 5.30 pace or hilly loops PM- palates
Fri - rest day
Sat - 15 min tempo. 3 mins recovery- 5x 3 mins- 90 recovery. 8 x 200m sprints up hill. 10 min tempo to finish
Sun - 90' easy.

How was the Edinburgh XC?

Edinburgh great amazing atmosphere but very rough terrain and lots of rhythm sapping obstacles such as a stream and logs to jumps not to mention hills and mud, a proper cross country course.

What are your plans for the rest of the winter?

Not going Kenya but looking more to Font Romeau as its lower intensity and because I've not been before UKA have offered to fit an oxygen tent over my bed to prepare my body so its not such a shock to my system. I am planning on going to the camp with my coach John Nuttall in April where I will begin preparing for an attempt at 5 or 10k Olympic qualification mark :)

What are your resolutions for 2012?

My New Year resolution is to try and top what I did in 2011 and carry my momentum forward into another good year hopefully going from strength to strength and continuing to improve. Of course the Olympics are a big ambition and to qualify would be a dream come true. Aside from that I would love to win the national and intercounties x country and do well in the New York Half marathon. Also I have designs on winning the European x country after coming so close this year as I am growing in confidence all the time. The main thing is to keep enjoying it and keeping injury free as I have been so far.

RunnersLife Team