Saturday, April 30, 2011
Last Long Run, big negative split
Tonight was my last long run. I had to work today, so I didn't get to start the run until about 7 pm. When I got home, it was raining with lightning, thunder, and hail. Luckily, the weather passed and I was able to get out for my run. It was super humid, but race day will likely be similar. I decided to employ a similar tactic to race day. I want to take the first half at no faster than 9 min miles and then see how I feel on the second half. I'm basing this on how I felt at IMAZ. When the calf cramp finally subsided around mile 20, I dropped into the low 9s. I figure if I can keep my run under control for the first half, I might just be able to pick it up a little and negative split. Anyway, I went out and ran right at 9 min miles for the first 11 miles and then ran whatever felt good for the second 11. I settled in and put it on cruise control, which ended up being around 7:50s for the last 11 miles. I felt strong the whole time and posted almost a 12 minute negative split. I realize I won't come anywhere near that on race day, but even if I do 1/6th of that, I'll be having a great race.
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