Finally went for a run!
I went for a 5K run after Max went to bed. I completed the run in 28:32 with negative splits for every KM (a very rare thing). Felt like throwing up and taking a nap on the sidewalk for the last KM, but most of the run felt good. Because it was 8:30 when I went out, I stayed along the main roads, no path for tonight. The humidity dropped today, so at 8:30, the temperature was perfect for a little evening run.
As mentioned, I ran negative splits today. Until just recently, I almost always either stayed very steady and competed each KM evenly, or positively split. In a race situation I usually positive split in a pretty big way. I would always go out fast for the first KM or two and then KM 3 and 4 would be slower. I would usually pick it up for the last KM though.
So in the past few weeks during my steady runs, I have been focusing on running negative splits – going out slower at first and then picking it up. There are many articles out there discussing running in negative splits. Benefits include hitting the wall a bit later, being in control, and a bit of a psychological advantage as well. So – I am giving in a whirl.
Although I can negative split in a training run easily – where I am going to have to work on things is in a race situation. It is hard to shake that “gotta get out fast” feeling that you get at the start of a race. I have run my fastest KM’s in the first kM of my 5K races (I ran a 4:42 first KM in the Ottawa Race Weekend 5K). The race last weekend was full of positive splits (and a giant hill). So my next 5K in a couple of weeks will be a practice of negative splits in a race situation. It will be a Chariot race – so I think it will be easier to go slow.
It felt great to finally get out for a run – especially since it was a more comfortable run with not-so humid conditions.
How was your run today?
Do you have humidity where you are?
Postive or negative splits?