And please don't hop on one leg for 400 meters. At least not right off the bat.
And please don't hop on one leg for 400 meters. At least not right off the bat.
Delacram wrote:
I'm down 13 pounds in 5 weeks.
@for me... - Hey, pal. Yeah, I'm totally happy/excited/proud that the pace I have been running coincides with Daniels' Running Formula. Check out my splits from this morning.
http://gyazo.com/56d7c6e8eba112aafeab6a3aaa31ad80My average moving pace for today's run was 10:20. What's more is that I ran two even splits (miles 1 and 2), ran the 10:38 (10:37, but it's essentially the same) that Daniels recommended, and negative split the second half of my run just like you suggested. I even felt energized at the end of the run. I know it doesn't sound like much, but this is a huge success for me.
Excellent. It may seem like a minor difference, but the difference between those two runs is huge. This one sounds like it went great. Well done.
Well done on the weight loss too.
Hey again, guys. Just completed today's run. I thought I would use today's run as an opportunity to work on my knee drive -- getting more of this motion in:
http://gyazo.com/e7238a58fcbb9c9a6b02df0fde6a223b
Then something unexpected happened. My pace inadvertently picked up. Here are my splits from this morning.
http://gyazo.com/2dae5c637dd9b436fd2ad94d323f58a2
I am pleased that I was able to work more knee drive in, but I am also disappointed that I couldn't keep even splits while trying to do so. I tried very hard to keep the 10:30 minutes/mile, but it just got out of control. I eventually just said, "whatever, just do whatever you want to today." It wasn't the easiest run, especially toward the end. But it wasn't painful either. I think this could be labelled as a tempo run, right?
As with everything, it is going to take me a bit of time to get used to it. I will have to be more conscious about my pace.
Delacram wrote:
Hey again, guys. Just completed today's run. I thought I would use today's run as an opportunity to work on my knee drive -- getting more of this motion in:
http://gyazo.com/e7238a58fcbb9c9a6b02df0fde6a223bThen something unexpected happened. My pace inadvertently picked up. Here are my splits from this morning.
http://gyazo.com/2dae5c637dd9b436fd2ad94d323f58a2I am pleased that I was able to work more knee drive in, but I am also disappointed that I couldn't keep even splits while trying to do so. I tried very hard to keep the 10:30 minutes/mile, but it just got out of control. I eventually just said, "whatever, just do whatever you want to today." It wasn't the easiest run, especially toward the end. But it wasn't painful either. I think this could be labelled as a tempo run, right?
As with everything, it is going to take me a bit of time to get used to it. I will have to be more conscious about my pace.
That is great to see that you had such a strong negative split. If you were a more experienced runner it would be typical or even recommended to pick up the pace toward the end of all your standard runs. The only risk you have is, being a relatively inexperienced runner, you'll do more than your body can initially handle.
If in a few days you feel abnormally worn out, you can call this run your Flex Day, and make sure to keep the next few days easy. But if you feel fine - which I'm sure you will - you still have that Flex Day in the bank to be used at your whim!
Hey, P. Revere. In what way does it benefit runners to perform negative splits in practice?
Here are tonight's splits:
http://gyazo.com/2dfe3284f02dca1c52ea77ea8376d2ec
I'll make sure I get a nice, slow, easy day in tomorrow. I need it.
A huge part of it is a psychological/physiological hybridization. When you get used to speeding up toward the end of your runs, it becomes a natural fact of life. When you race, you will not dread the last half anymore. Speeding up will become the new normal.
Let's say running even splits is your baseline. Well, when you get tired, your next step down will be to run slower. If, on the other hand, running negative splits is your baseline, your next step down when you got tired would be to run at a pace that you could have kept for the whole race! Much, much better, as you can see!