Happy Tuesday! It still hasn’t gotten that cool here yet. When I left the house this morning, the thermostat read 77 and it was pretty humid. I still managed to bang out 5 miles though, so not a bad start to the day.
I have a race coming up on Sunday. It’s just a 15K but that means, I’ll do my long run on Friday again and take Saturday off.
I’ve also got to watch my miles and try not to pack in too many and risk injury because two weeks after Sunday’s race, I’ve got 5 half marathons and one full marathon all within 8 weeks. A half marathon in October, 2 half marathons and a full marathon in November, and 2 half marathons in December. I may change the full marathon in November to a half since I have another full coming up in January…but we’ll see, because I’m practicing for a half marathon PR.
Anyway, in my humble opinion, one of the best race strategies you can have is banana negative splits! With that being said, here is my Tuesday Training Tip:
I’ve been working on my strategy for a few of the races in November by practicing my negative splits and last week another runner at the park asked me how I determine what pace to run each mile at and I gave her this link. It’s a neat little calculator that will help you figure out the pace beforehand so you can practice now. It works with any race distance and you can calculate a slight negative split up to an ultra negative one and even something in between.
In this example I calculated a slight negative split with a gradual pace change in a half marathon with a projected finish time of 1:58:00 as my goal:
You can see in the example above how the calculator breaks it down into miles for you. I write the miles down on a strip of paper and tape it to the band of my garmin.
Now, let me just say for the record, I am not a coach, nor do I play one on TV. But this is what works for me. You can determine what works best for you but if you decide to try it, let me know what you think.
If you’ve got a race coming up go to the race website and look at the race course. If you can, go run it and get familiar with it. Then use the calculator to determine your splits and go practice.
I wouldn’t suggest practicing at your actual race pace but add 15-30 seconds per mile for training and then practice your race pace during your tempo or speed workouts.
Do you use any calculators to help you when you’re training? Which ones? Got any Tuesday Training Tips to share?