Focus on Negative Splits

Bex/Rhea here. Or, as my friend Susie says, Rex. On the second Saturday of the 10K program, my training group had dwindled from three to two. Jeff decided to go with a slower-paced group, and Anne was MIA.

However, Amanda showed up, and we may have a new recruit, Aaron. Plus, Bob, who shares coaching duties with me, was there.

So it's all good.

We ran 5 miles - from the steps of the Lincoln Memorial, past the WWII Memorial, the Washington Monument, up Capitol Hill, to the Supreme Court and back. The first half paralleled Constitution Ave. The skies were clear and the sun so bright, it almost seemed like spring. But the early March chill and a brisk wind put that thought to rest.

Bob and Aaron ran ahead at about an 8:20/mile pace, while Amanda and I logged an 8:22 for our first mile, and a 9:04 for our second mile. I mentioned to Amanda that we were going to pick up our pace on the last half of the route, running negative splits.

We kept the men in our sights, but the stoplights along the Mall held us back, and we soon lost them.

The way back: We started slowing when we hoofed it up Capitol Hill, around Mile 2. Next time, I'm going to hold Amanda back a little so she can finish strong. My Garmin froze at Mile 2.5 (damn technology), but I guestimate that we ran the last 2.5 miles at around 9:20-9:30 pace.

Advice for the upcoming week: On at least one of your runs, pick up the pace in the last half to one-fourth of the route. Run slower at the beginning to warm up your muscles and to preclude bonking at the end. You will use a similar tactic in your races.