Running Negative SplitsPosted: September 30, 2011
It’s the end of the week and the end of the month. First Saturday of the month tomorrow which means 10k Club Handicap Race for me.
Since last months handicap race I’ve been progressively working towards running a negative split 10k for October’s race! I thought this would be an ideal race strategy for this upcoming run. I figured it would also help me run my own race and not just sprint off with everyone else in the beginning! So while everyone is running fast for the first mile ill be holding back a bit and sticking with my race plan 🙂 I’m hoping that my pacing skills are getting better and I will attain optimal race results.
A little rundown on what a Negative Split is for non runners. In a nutshell a negative split is when your speed increases during the run so the second half is faster than the first half. The speed increase can either be a minimal or a substantial amount. (ie; running a bit slower for the first third of the run, pick up the pace in the middle and finish with strength & speed). For every runner this will be different depending on what their goal time is!
Twice a week during my interval sessions (Tuesday & Thursday) I’ve been practicing negative splits. From this I took note at how much better I felt during/after a speed workout. My negative split abilities still need a little fine tuning but I am getting there!
The Plan for Saturday Morning:
- Start the race 10-20secs per mile slower than my race pace
- Gradually build up speed as I near the middle of the race
- Once I’ve hit my race pace I will start to pass as many tired runners as I can
It will take some self control but I will not be tempted to speed up when all the other runners fly by in the beginning. lol I can just imagine the conversation that will be going on in my head tomorrow morning.
I didn’t get to capture many of my eats today. So you will have to use your imaginations!
5:45am- 5k Run
Post Run- Green Tea, Oatmeal with Mixed Berries, Chai Seeds, Vanilla Creme Protein Powder and a dash Mixed Spice
Later that morning I went to grab some coffee with my dad. I was still feeling hungry and the cafe we went to was still serving breakfast. So I ordered their Seasonal Fruit Bowl with Citrus Yogurt.
Spent the rest of the morning shopping! I ended up buying a new running crop…couldn’t help myself (even though my wardrobe overflows with running gear).
Lunch was eaten at a different restaurant. I’ve been here about a dozen times and I always get the same thing either something with Salmon and combine that with the Greek Salad. But today I ordered off their Breakfast menu! I went with the Muesli, Honey Yogurt, Milk, Fruit and Chai Latte 🙂
I was feeling tired this afternoon so I skipped my workout that I had planned and just relaxed. Saving myself for tomorrow!
Pre-Dinner Snack- Strawberries & Green Tea + Sesame Snaps
Well I hope you’ve all had a lovely week 🙂
Weekend Plans? Saturday 10k race, Sunday 15k Long Run & I’m going to the Zoo for my friends B’day!