I’m a sophomore boy in high school. I had my season opener rust buster today for the 1500m. I ran 4:28 (my pr is 4:21 from freshman year). My splits were 67, 2:20 (73), 3:30 (70) and 4:28 (58 last 300m). When i ran my 4:21, i ran 70s all the way with a 51 last 300m. If i had paced today’s 1500m more smartly, would it have made a difference? What could my time have been? My 800m pr is 2:03 if that helps. I also run 30-35 miles a week.
Even splits would get you around 4:22. For the record, my PR (mile) splits were 68, 66, 64, 62. Also not ideal but I find it’s generally better to negative split than positive split if you have a choice.
thank you
ThatAverageRunner wrote:
Even splits would get you around 4:22. For the record, my PR (mile) splits were 68, 66, 64, 62. Also not ideal but I find it’s generally better to negative split than positive split if you have a choice.
never seen splits like that. Did you win this race? Seems like hard negative splitting like that would take you out of the race really quick in a competitive field
I would like to share a bit of common sense, in order to justify ThatAverageRunner's claim to positive splits. The reason negative splits work is for 3 reasons:
1.Oxygen Debt is delayed for a longer time.
2. Lactic acid is delayed as well.
3. Mentally, it is harder for people to catch you.
If you have a strong kick it is more useful, but if you have a weaker kick then aim for even splits. Use positive splits when racing at League or another packed race, so that you don't get boxed in(unless if you are really good at finding an opening).
Hope you have a good season-EGF
high school xc coach wrote:
ThatAverageRunner wrote:
Even splits would get you around 4:22. For the record, my PR (mile) splits were 68, 66, 64, 62. Also not ideal but I find it’s generally better to negative split than positive split if you have a choice.
never seen splits like that. Did you win this race? Seems like hard negative splitting like that would take you out of the race really quick in a competitive field
I was 2nd in the heat. First was 4:19 high, I was 4:20.1. Technically that first 68 is for 409m, so more like 66/66 for the first 800m. I was towards the back, maybe in like 11th out of 14 or so. Just slowly moved up throughout (I was only trying to break 4:30 as my PR was 4:31), and found myself off the shoulder of first place with 300m to go.
Sounds like a good race! I’m sure you could’ve ran faster.
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