Saturday, March 22, 2014

03/22/2014 PM Negative split run

I just finished up a 45 minute run on the treadmill.  I gave this run the title of a negative split because I ran the end faster than the beginning.  Typically, if you ran a marathon or some other race or run, you divide it into a first half and a second half.  

By timing each half, you are able to determine to time needed to run each half.  It is normal for people to positive split races.  This means that your first half is faster than your second half.  However, I am a big proponent of training with negative split timing.  I do most of this on the treadmill.  I run a certain time for a distance or amount of time on the treadmill.  Then, I speed up the treadmill for an additional half or specific set of time.  Tonight, I also kicked up the incline for the second part as well.  This is what it looked like:

30 minutes at 3% incline running 8:40/mile pace, 3.46 miles
then
15 minutes at 4% incline running at 8:15/mile pace, 1.82 miles

In total, I did about 5.28ish mile tonight.  So far this week, that brings my total mileage up to a little over 28 miles.  At some point I will squeeze in a long run tomorrow if possible.  This should get me up near 40 miles for the week.  

The upcoming week, Iin addition to maintaining my mileage,  plan to work on some speed and hills.

No comments: