Monday, April 19, 2010

Thinking Negative

About Splits! I have been emphasizing negative splits in my past few runs. This makes sense to me, I definitely want to finish stronger that I start. I actually, started doing this last year, but got away from it. Here's my results of the past three outings.

Saturday-4 miles, 36:32/9:08 pace, splits: 9:14, 9:10, 9:10, 8:57
Sunday-3 miles, 27:13/9:04, 9:09, 9:08, 8:55
Monday-3 miles, 27:15/9:04, 9:11, 9:08, 8:54

Saturday and Sunday were done on a treadmill, where pacing is much easier. This morning's run was outside, brrrr....34 degrees, and forgot the gloves.

I like this style of running, and am disappointed that I got away from it. This is a lower mileage week, but I have a 16-miler scheduled. In my last long run, I tried to mimic Yasso's instruction of 1st 25% of run +1:15/mile, middle 50% +1:00 and last 25% at pace. I am going to tweak this slightly, as I have been doing more research that suggests the pace needs to be a bit faster at the beginning. I will still use the 25/50/25 model but instead do 1:00, :45 then at pace.

This will layout as follows: Mile 1-4 @ 11:00, 5-12 @ 10:45, 13-16 @ 10:00.

I also have a 5K race scheduled on Saturday and a bunch of cross training. Generally, I'm feeling good, but still being cautious with my aches to make sure they don't progress.

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