Sunday, April 26, 2009

A negative split

I did an easy long run of 10 miles Friday and it was one of my best long runs yet. And dang if I didn't manage a negative split-on a 10 miler! I've gone over the numbers about a gazillion times and it comes up the same-a definite negative split by 2 minutes and some change. I knew between mile 7 and 8 that this was a good run. I got into that "zone" that on rare occasions I enter where the legs feel good and the body can do whatever I ask it to do. I was chomping Shot Bloks and swilling Cytomax during a short walk break every 2 miles or so, and I started with a really slow pace-that's probably the major factor in my ability to do a negative split; it's easy to run faster the second half of a run when the first half is so slow.

I have a race in 2 weeks and I was debating how to handle a taper before the race. I've learned that all I really need for a 10k is a week of easy running. The problem is, I'm scheduled to fall back this week, not next week. Shame on me for not studying the calendar a little more carefully-I've known about this race for months and I could have planned for it better weeks ago. So, do I run an extra week at my now customary 35 mpw and take next week as a fall back, which will be tiring but will put me on schedule for a good taper before the race, or do I take 2 weeks as a taper? I've decided to split the difference. I'm going to run a couple of good medium-long runs this week (maybe 3), then skip my 10 mile long run and have a little longer taper for the race. My runs lately have been really good so a few extra runs before the taper will probably be ok, and a couple of extra days of taper shouldn't hurt. I'm not really planning on racing, I just want to run this race; so I could probably do it without a taper at all. But who knows-I might get out there, get race-crazy, and go for it. I'm still trying to do a 10k in under 1 hour and this could be the race. Or not...

4 comments:

Sarah said...

Hey there! Congrats on a great run! I am thinking that this will be your 10K in under a hour...can't wait to read the race report. :)

robison52 said...

You've trained smart, learned to pace yourself better hence a negative split, experiemented with carbo-loading, and I have no doubts you're ready to set a personal record in the upcoming 10k race!

greentigress said...

hi Tanya,

sounds like you are really going strong still, all the best luck for under an hour 10k, that would be something else!!

Sherri said...

I think your plan to go ahead with a 35 mile week and then taper before the 10K is best. But I'm no expert! I bet you will do great in the 10k. WAY TO GO on a negative split