Going Negative

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.

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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?

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  1. Stephanie@nowirun.com

    Rest day! Woot! I needed that 🙂
    Way to go on your run with negative splits. I know it takes focus on a run to do something different than what your body just wants to do naturally.
    We have some humidity now b/c we have monsoon rains here and there. Mostly, though, we’re dry as a bone!

    1. Rebecca (Post author)

      So lucky! Humidity is the devil when it comes to running!

  2. beka

    Great job! I had a tough 5k run last night. Started off slow, but picked it up a ton the last 1.5 mi since I really needed to go #1! Ended back right at 25min. Humidity was insane — I don’t guess it can get any more humid if it is raining on your run huh?

    1. Rebecca (Post author)

      Ugh humidity! I don’t know how you Florida runners do it!

  3. Rachel @ Undercover Diva: A Sitcom

    Humidity is Florida’s middle name. It’s always so humid…even at 6 am I feel like I am swimming!! It’s really tough for me to achieve negative splits, but I did it the other day for a rare occasion and it felt good 😀 Congrats!!

    1. Rebecca (Post author)

      yay negative splits!!!

  4. Kristi

    Congrats on the negative split! I learned the value of them a year ago when I did the Ottawa 10k. I was so frustrated at the beginning of the race because of the crowds and having to run the first couple of km at a slower pace than normal. When things started to spread out I was able to pick up my pace, ran a negative split and my fastest time. Now I always aim for negative splits.
    Not sure if this would work for a 5k race (I avoid 5k races because I find them the hardest!), but in 10k and half marathons I let myself have 1-2 minutes of “adrenaline” running (race out really quickly with the crowd) then bring myself back to a slower pace so I avoid the positive split.

    1. Rebecca (Post author)

      That is the thing about the Ottawa races – you want to break out of the pack as soon as you can, but then relax and start passing once the crowds break 🙂

      Well – if you don’t get stuck in the crowd for 50% of the race, which has happened to me in the 5K


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