If you haven’t a clue what a negative split is, you’re not alone. If you do know, but have yet to accomplish one in a race or run, you are also not alone. If you think the concept of negative splitting is bullshit, you too have company my friend.
Running a negative split means running the second half of the race faster than the first. It means saving your very best effort for when you’re worn out, tired and just plain over it. Yes, it’s as hard as it seems in running and in life.
Let’s see what we can do to turn this negative into a positive…
WEEK OF SEPTEMBER 5, 2016
I’m back to running more miles in order to prepare me for my first half marathon on October 2 as part of the Rise.Run.Retreat. The most grueling workout I did this past week was at the track. The indoor track. Why is it that my grueling track workouts always fall on the hottest and most humid day of the week?
The part that made me most nervous was my coach wanted me to negative split my 7 x 800s. Spoiler alert: I did not. But, I was very consistent with my pacing!
6:22, 6:22, 6:19, 6:20, 6:19, 6:22, 6:20
The track workout consisted of 7 x 800, plus a warm-up and long cool down for a total of 10 miles. The last 25 minutes or so was rough since I was basically just “cooling down” and running in circles. But, I felt amazing afterward and it also gave me a little boost of confidence for the half.
Now I just need to race that pesky triathlon first!
Monday: Ladder drills @10K effort – 5,4,3,2,1 minutes with half the time of recovery, 5 miles total | 7:31 average after 2600 yard swim
Tuesday: 30 minutes easy after 1 hour bike and before 2000 yard swim
Thursday: 5 miles easy before open water swim drills
Friday: above track workout, total of 10 miles | 8:00 average pace, 800s at 6:15 pace
Total = 23.8 miles
Sadly, I did not spend a lot of time on my bike this week and I even had to do a workout on a spin bike! It was just a quickie and I needed the spin bike for the cadence drills my coach was having me do. I also had a swim afterward so it was just easier all around. Yes, these are my problems.
Tuesday: 1 hour ride before run and swim | 17.4 miles
Wednesday: Spin bike power drills before swim | 12 miles
Sunday: 25 mile ride before open water swim
Total = 54 miles
So my coach tried to kill me, once again, with those horrible hypoxic drills where I can’t breathe. This time I wised up and put my fins on! It went much more smoothly but I still cannot make it two lengths only breathing every 7th stroke.
However, that was not the most terrifying swim I had all week since I had not one but two in open water. Alone. One with speed work that I had to, you guessed it, negative split. Sometimes when I’m floating in the middle of the lake I just stop and think “what the hell am I doing?” And then it passes and I finish my workout.
Monday: Hypoxic training drills aka good luck not drowning drills | 2600 yards
Tuesday: Form drills | 2000 yards
Wednesday: Pace changers | 2400 yards
Thursday: Open water negative split speed drills | 1500 yards
Sunday: Open water swim | 1200 yards
Total = 9700 yards < – – I am a fish without gills
In case you didn’t know, Amanda at Run to the Finish is a genius! I struggle with fueling for my endurance workouts because I want to eat whole foods and not surgery, chemical laden GU’s, gels and waffles.
After reading Power through Long Runs with Whole Foods not Gels, I had a lightbulb moment. Since I’m a disaster in the kitchen and really just don’t care enough to make balls or gels or squares of goodness, I was ready to read it and weep. But, some of Amanda’s suggestions were so simple! I tried her suggestion of dried pineapple rings, instead of my usual waffle and cliff shot, to fuel my brick workout of bike, run and swim.
It worked! They tasted like pure heaven and got the job done. I ate one ring after an hour on the bike, in preparation for my 30 minute run, and then I ate one after the run for my hour long swim. I felt powered up though out and felt better about having a whole food and not a waffle and cliff shot.
Now, if I can just get these in bulk from Amazon…
After reading about what socks Wendy wears to Take the Long Way Home (see what I did there?) I decided to try out the SLS3 compression socks for myself. I go though socks like the twins went though diapers so I’m constantly in need of new ones!
I have to say that I had never heard of compression socks (instead of sleeves) but these actually hug your feet! I’m not a huge fan of the neon colors but they did compliment my new Betty Designs triathlon kit nicely.
I bought three pair for $24.95 on Amazon (through Wendy’s link) and it was money well spent.
[Tweet “#Running life is too short to not #eat whole #foods and wear good #socks! #TheRundown “]
THINGS I LOVE
Football! Besides all the National Anthem drama, it was really great to see NFL games again and, of course, my beloved Packers. Since we’re talking about negative splits this week, how about the Broncos sans Peyton Manning (and with a rookie QB) coming back from a 17-7 deficit against the Panthers at the half to win it in 21-20!
And this is hilarious…
THINGS I DON’T LOVE AS MUCH
Will people ever learn how to walk properly on a track? If you’re not running please, please, please walk in the outside lanes. I mean, how many times do I have to run around you and then move back into lane one, for you to understand this concept? I know I don’t own the track but there are rules people! Follow them.
If you have not yet seen the Comedy Central Roast of Rob Lowe, stop everything and go watch it. I was in a better mood for days after my husband and I laughed hysterically for the entirety of the show. I need to watch it again since I was laughing so hard I was crying and, I think I missed a few jokes.
The highlights below, will not do it justice but, I can only swear so much in this space before I get blacklisted:
“Peyton Manning is here because Eli is still out making their dad proud!” – Jewel
“It’s not easy being Rob. He said being so handsome made it difficult for him to find meaningful roles. I wanted to ask Brad Pitt about that, but he was too busy acting in meaningful roles.” – David Spade
“If Ann Coulter is here, who is scaring the crows from our crops?” – Pete Davidson
And yes, Ann Coulter was treated with the most brutality and had the worst said about her but, that’s what happens when your a racist, sexist, bigoted, psycho. #sorrynotsorry
RANDOM PICTURE OF THE WEEK
This shirt was from the (literally) one restaurant on Lake Bomoseen in Vermont. Luckily, the food and wine were amazing.
How was your week?
Have you ever runs negative split?