Sunday, November 19, 2006

LRM Training Run #14, A Negative Split!!!

LRM Miles Trained To Date: 63

I finally did it - a negative split!!! I have aimed to achieve that for quite some time. A negative split is when you run the second half of the run faster than the first half. Normally I am spent by the time the end comes, but not today!

I left "late" again for my 10-mile longrun - at 9:30 AM. It was 39 degrees outside. I wore two layers on top and did not take my MP3 player with me. Within the first mile I had to take off my lightweight jacket. The Nike Dri-Fit shirt really does its job! I just tied the jacket at my waist and kept on. Also within the first mile I had to re-tie my shoelaces. Aargh! I'd like to always double-knot them, but often I get little rocks in my shoes, so double-knots would slow me down even more as I have to dump them out. Well not today - I ended up double-knotting.

I did an out-and-back course. I ran through an older part of town, some nice hilly residential areas (my left calf had an ache for almost the entire run), and ultimately through a golf course and some very snazzy homes within it. I did plenty of walking today, trying to concentrate on keeping my heartrate exactly where I wanted it. I did succeed at that! Here are the stats:

Mile 1: 13:01
Mile 2: 12:54
Mile 3: 13:38
Mile 4: 12:44
Mile 5: 12:51
Total: 1:05:10
Mile 6: 13:15
Mile 7: 13:11
Mile 8: 12:54
Mile 9: 12:06
Mile 10: 11:40 (the only mile I ran "too fast" per my training plan)
Total: 1:03:09 (faster than the first 5 miles -- a negative split!)
Grand Total: 2:08:19
Average: 12:50 per mile

As was the case last week, I ran without a snack (powerbar, etc.) I have just been forgetting to buy them. I will have to get back on track with that!

Have a peaceful Sunday afternoon.

2 comments:

Katie said...

way to go Susan! I am so impressed with your dedication!

MarathonChris said...

Congrats on the negative split!!!! Sounds like you had a great run!