Running fast and wearing a dress ... 2 threshold miles (I think- almost 5k race pace) and then a slow 1.1 to round it out at 5k. My kitty is walking better today than yesterday, she’s getting the hang of it 💗
2 216 minutes ago
👑• Train Hard • Drink Your Water • Mind Your Own Business😂 • 👑
What’s the benefit of running negative splits and why is it so hard?
Although elite marathon runners recognise the value of running negative splits (the current men’s and women’s marathon world record holders and all six marathon medalists at the 2016 Olympic Games ran negative splits), the proportion of everyday runners that manage it is shockingly low: between just 1 and 8% at the most popular US marathons last year. (Incidentally, women are much better at negative splitting than men).
Negative splitting a race (running the second half faster than the first), is clearly more difficult than it sounds. Most runners adopt the ‘start-too-fast-hold-on-for-dear-life-and-shuffle-to-survival’ approach. Watch any major marathon and you’ll see it in action: competitors get excited, bound away at the start line in a near sprint, cling on in the middle third, and resort to walking through the majority of the finish.
It takes significant discipline to hold back at the start and you must have faith that your body will be able to speed up and finish strong. It takes courage as, if you are attempting to hit a target time, you leave yourself little to no buffer if things go wrong.
Yet, the benefits are multiple. Negative splitting works because the body takes time to properly warm-up; to charge the muscles, lubricate the joints and release endorphins into the system (this is especially true on marathon day since, unless you’re a championship runner, you’ll likely have been stood in the cold at the start line for 30 minutes before the gun goes off).
To improve at negative splitting, you must first predict your race pace accurately. Then, practice running negatives during training; start slow on race day, gradually build speed and, most importantly, trust the technique: resources conserved at the beginning 𝘸𝘪𝘭𝘭 be available at the end.
I came close at the @londonmarathon, but not quite, running a +15 second positive split. Guess I’ll have to do another one then.
Working a full time job, coaching kids, training others and studying is all of what I put in, in a days work. I’m thankful to God for the strength and the desire to push even when I feel like quitting. #CoachK#RunFast