Quote:
Originally Posted by FL Pkrdlr
What about longer runs? From now until next May almost all of my races are gonna be 10K+. Negative splits might be the best strategy for me. I'll try it during my next 10K which will probably be at the end of November.
I'm definitely gonna run more and at a faster pace naturally so it'll be a combination of the two.
I was thinking the same thing. Was planning a 9+ mile run this Sunday then next week I'll ease back as it will be a recovery week. Works out perfect because my kids will be in town that weekend. I'm taking them to the fair so there will be lots of walking. Then the next week I'll try for an 11 mile long run which will be the Sunday before the race.
negative splits: the problem with "going for a negative split just because i want to do a negative split" is that you don't really know your achievable pace very well because you are improving at a very fast rate. so if we take the last 10k for example: sure, you could go out in 1h05min pace for the first 5k and you know with 99% certainty that you will achieve a negative split. but this doesn't make sense. your goal should be to run the race as fast as possible. so therefore you pick a pace that you think you can more or less even split. now, if you are slightly more fit on race day than assumed before, and you go out in the planned pace but then towards the end you can still accelerate, you will probably end up with a negative split. on the other hand, if the pace was slightly too fast, you'll end up positive splitting. so be it. but it doesn't make sense to me to run a negative split JUST to run a negative split. those are all tune-up and test-races, be aggressive in your pace setting and see where it takes you. (btw, this also helps you to get used to the "wow, i'm completely at my limit but still need to run a little further" feeling)
one exception: i would use a more cautious pacing for the HM. you're not used to the distance and you really don't want to hit the famous "wall" (it's not really the same as in a marathon, but anyway), blow up and walk the last 3 miles in 1 hour. so i would pick a pace to start the HM that gives you something like an ~70% chance of negative splitting.
"faster pace --> combination of the two": the pace that you're running has "no" influence on your calorie expenditure, it's all about the distance. that's a common misconception (and it also feels somewhat wrong). but running 5 miles in 1 hour uses the same # of calories as running the 5 miles in 40 minutes. (there are slight differences, but it's close enough to just ignore speed).
long run: you shouldn't do your longest long run only 1 week before your race.
a) your body needs time to fully adadpt to the training stimulus, this takes time (2-4 weeks)
b) your body needs time to recover from the training stimulus
c) your body needs time to get as ready for the run as possible, this is called tapering (or the taper), just in case you didn't know.
there is a lot of discussion about perfect tapering plans, but the general idea is always: reduce volume a lot before an important race, keep intensity on a somewhat normal level. for a HM, i would personally start a taper ~10 days before the race. therefore, do the last real long run 2 weeks before the race. then around 10 days out, start to reduce the training volume, but keep intensity (aka pace) at a close to normal level.
so, specifically for you: do your "workout day" on wednesday (10 days before HM) the same as normal, maybe a tad less distance. then you have another easy run on ~friday, do it ~25% shorter than usual. reduce the long run on the weekend 40% (let's say 6.5 miles). then do a 3 mile easy run on monday or tuesday, on wednesday you have again your "workout-day" (what this may be), but keep the distance very short. so for example do a tempo run with a warm-up, then just 2x 1 km in HM tempo (or a little faster) with 5min easy pace in between. this shouldn't be a hard workout, but it should give your legs a very good feeling. the pace should feel fast but easy. then another very easy and short run on friday (i'd recommend two days before the race) so that you're optimally prepared for the HM on the weekend.
push the recovery week one week out so that your taper week is automatically the recovery week. (and you will recover after the HM for a few days anyway again).