ning,Different Strokes for different folks. Horrible cliche, but when it comes to devising running strategies, training programs, shoe recos - you will get a plethora of answers that are oftentimes night and day in terms of theory and approach. The series would be dealing with the different strategies that runners utilize on race day, and the ramifications that arise from it. Hopefully, you will be able to deduce what is best from you.
The Negative Split - Just Pass me Brotha, I'll Catch Up Later
In common running parlance, quite simply a negative split refers to a strategy that entails you running the 2nd half of the race faster than the first half. Some old-timers would swear by this strategy ; one gets the notion that if you were to compare this strategy with a boxer's fighting style, this would be much akin to the straight up, orthodox manner of boxing. Usually, adopting this method would appeal to the more experienced runners, as it takes quite a deal of endurance and patience to pull it off. The strategy that you adopt also has a lot to do with your personality type. A lot of runners miss out on this important element, as the race is just as much mental as it is physical. If done correctly, the psychological boost of passing slower runners proves tremendously satisfying and evokes the so-called "second wind" that all runners so covet.
The cons to this strategy? The most obvious is that the newer, less experienced runners can't pull it off effectively. A common rookie mistake is to sprint out the first kilometer or so as they are lured in by the adrenalin and excitement of the race. The immediate implication is that they hit their lactate threshold so early that they are laboring hard throughout the rest of the race. In addition, the negative split may be difficult or nearly impossible for a normal runner to pull off in inclement weather. During the summer months, the sweltering heat may be too much for some runners to overcome. I have personally ran races where the neg split runners succumbed during the latter part of the race where they were supposed to be making good time.
So what are your thoughts everyone? Are you a negative split junkie? Give me your thoughts!
I've been running for over 6 months now and I feel so stubborn. I always end up using a lot of energy on the first half.
Like when I run 10k's, I feel good for the first half. I feel like I could maintain my pace all through out. I get cocky, and speed up a little, and then, by the 9th kilometer, I'm all out. I guess I need to train more.
I try to hold out on my first 5k but I get too distracted by those fast runners that I try to pace with them. haha... yun pala di kaya, so ayun, medyo out na sa second half.
Good post!
I've proven this when I joined Botak last May. At first I was intimidated by the fast runners but it was good that I paced with doc roy and coach pojie during the first half of the race. We kept our cool and ran LSD pace. In the end, we had enough energy for the rest of the track (or is it because I am 5K short coz I got lost...hahaha). In spite of that, I knew I would have finished the entire 42K.
Hey Luis, so this was what Neil was telling me I should do. It does take discipline to hold off a fast pace at the beginning, and not get the feel of "being left behind" or too hyped up to zoom past the other runners. In effect, maybe I won't be a Quasimodo dragging my feet crossing the finish line! Thanks for sharing!
Bro, Airspeed run said it all. Nuff said :-) I guess thats why you're back with a vengeance.
Hey Luis!
"Different strokes for different folks." Cliche, but nonetheless, true.
I try to aim for negative splits most of my runs, but I divide it in 3 segment: a short slower "warm-up;" a steady-pace (longest) segment; and a faster finish.
I've learned though, that running a route with an uphill finish can horribly screw your plans for a negative split...
Good luck bro!
ako kasi takbo lang ng takbo.. pero parang positive split din ako.. hahaha! payabang lang!
Me, I'm still into testing mode which strategy fits me. But with my Type A personality, its gonna be a tough ride doing negative split for the coming Mizuno...well, but I need to learn this!
Sam
The Runnign Ninja
http://www.therunningninja.com
Hi Luis. Great post. I'll share this with your audience regarding negative splits. I apologize to you and the readers if this becomes a long post reply.
In high school track, negative splits was never a problem for me becuase at each 440 yards, there was an official reading off the split. The runners had a good idea.
When I got into road racing, I didn't wear a watch for the first ten years because running watches didn't exist per se (1972-1982). Runners had to depend a lot on experience with the training and racing. They went more on how the body felt at a particular time. There were no GPS watches and the road races that I ran didn't have mile markers. So, I sensed that in my early road racing years, my negative splits were likely in the first half of the race.
Since 1982, that has changed. I went to a watch and now a Garmin, many road races will have mile markers, major races will even have the Chrono clocks. Because of this, I've actually changed my strategy in most races. I stll find that in races 21K and up, I haven't accomplished the negative split yet but am still working on it.
For my friends like you, Sam, Bong, Jet and others, negative splits is an advantage both physically and mentally.
Dear Luis,
Negative Split is the FUNDAMENTAL. Application and mastering the same takes time. When perfected nothing can be more ideal. However, as in any rule their are exemptions maybe ones body is just adapted to a different style. If you notice even the very best RACE HORSES use the principle of negative split and very few horses run on "banderang tapos" as most often they fall to being "banderang kapos".
Gerard, I know it's hard!Specially if you have that "palaban" personality haha. I couldn't do it myself. So make up for it the old fashioned way - train more! Haha :)
Dave, I'd rather think that it was due to your good pacing early on rather than the "lost" 5k which wasn't even your fault hehe :) You running the 50k? lol :)
Hey Rach, don't worry as you progress you'll eventually develop that inner rhythm wherein you know where you can push more, and when you're bottomed out :) That may be sooner than you think :)
Uncle Bong, hahahaha you owned me at Airspeed? Back with a vengeance? Haha I'd rather think its "training paying off" lol. Hope your hammies are okay man. :)
Hey Doc Eric! I thought that during our last 10 miler we had a decent strategy, we started out sorta fast, sorta tapered but we never hit the 6 min mark, then maintained it to the very end while pushing the last 3k :) It worked lol! MOnsters Inc hahah :)
Haha argow malaki na din inmprove mo eh. Train lang ng train!
Sam, yeah I guess it really in your personality type. Heck you even drive the same way lol. I guess with more training you will eventually get to a comfort level with your fast start buddy. :)Just keep on experimenting though :)
Hey Wayne! Post as long as you want, we are very privileged to tap into the mind of an experienced and highly knowledgeable runner such as yourself :)
I can only imagine how it was to run back then... must have been quite "hard core" if you compare it to the GPS-guided weekend warriors of today. Just pure gut feel... must have been a decidedly unique experience, from a purist's perspective :) Thanks for sharing Wayne, we always look forward to your eye-opening inputs :)
Thank you for the sage advice Sir Amado, very nice of you to drop by :) We will keep those inputs in mind :) Hope you have a safe flight back home, if you aren't back yet :)
Nice post Luis! I'm a newbie runner but I've adopted the negative split strategy early on even before I knew about the term. Basta I was trying to follow the general advice of "don't start out too fast that you lose steam later on", and "aim for a strong finish" 'cause it's psychologically more rewarding than a finish where you're just "hanging on". :) But maybe if I'm in this a little longer na, I'll try the other strategies too.
Luis, I am a usual negative splitter by my personal circumstances - i wake up late, i arrive on race site late, i don't have enough time to warm up and I am simply not a morning person so it takes time for me to warm up. Negative split also suits my patient and long-term, end-goal outlook.
I have always thought the negative split was the better strategy, but seeing you post good times with your positive splits made me rethink. To be honest, many times I thought you would fade away at the finish , but somehow you make it. Your competitiveness and fire brought you to the finish. More importantly, you learn from past experience and know yourself well.
I am not sure though if that fire is enough to maintain a positive split with strong finish for a full marathon, or ultramarathon. But I said the same thing for you 21K. Perhaps you will finish at good time, but personally I prefer that you ran a strong race all throughout and finish strong at the end. I see you as capable of doing that. But these thoughts are just mine, bro. In the end, one follows his heart's desire.
Interesting post, as always. :-)
Hi Ria, make that a newbie runner who posts very good times! :) Just keep working at it, try to experiment from time to time and eventually you'll see what works best for you. And eventually, you'll be leaving us all in the dust haha.
Boss Rix, leading sa contest ah! :) Anyway, thanks as always for the substantive insights :) I agree, the positive split is not for everyone, but as we had discussed before, it seems to suit my personality type. More on that for a later article. Anyway, right now I myself don't think that a positive split is doable for distances of 16k +, what I did last time was I used a fast (but not too fast) start, a sorta fast middle (to recover) and a strong finish. I think the strategy could hold until the half-mary point. For the full, I think I need to utilize walk-break intervals :) Good luck to us tomorrow :)
Hi, Luis :) Of course, I don't know much (gusto ko lang makigulo dito :P ), except that I agree with you on the adrenalin rush at the start...I was running real fast at first during the IE8, weaving through the throngs of slowly jogging people...then after just a few hundred meters, I ran out of fuel, and everyone was passing me by na! :P Stupid me :D I know better next time...every race is a learning experience :D (medyo connected naman sa topic mo, diba?) :P
eire :)
I think that's precisely what happens to us newbies eire :) Kaya the prudent thing would be to start slow and not get over-excited, the endurance will come eventually naman :)
I've never had a negative split but I did have an even split in my last race, the Cleveland half marathon. I finished the first half in 1:04 something and the second half in 1:04 something ... close enough to say it was even.
Mas madali siguro ang negative split kung nag-training ka para sa mahabang race at sumali ka sa mas maikli. For example, if you are trainin for a half marathon and you run a 10K as a warm-up three weeks before the half marathon, you can probably do a negative split easily because of all the longer practice runs you have been doing.
Sup, pap?!
Naingit tuloy ako...makes me want to set my running bar higher...from my meager 3k on the fancy treadmill of gyms to the more exciting outdoor, out in the weather full of excitement runs that you do.
Cheers to running with you soon! If ever I wake up early hehe!
"Dave, I'd rather think that it was due to your good pacing early on rather than the "lost" 5k which wasn't even your fault hehe :) You running the 50k? lol :)"-----
nnnaaaaahhh!
Not yet ready for that :) The last 10k of the Botak full-mary almost made me delirious, can't imagine that I would have to go another 8K in case.... I've heard you're doing it? Don't worry, your not so brave fellas will be right behind you! :)
Thanks WH! I'll train more so I can achieve it :P
Pap! Wow! Naligaw ka dito hehehhe :) Tara takbo tayo! Ditch the treadmill hehe.
Dave, sama ka na! Test your limits with us :) Or are you prepping for Milo? Thanks for dropping by!
Hello guys im from africa where the best runners are from.
The negative split is ,sadly, obsolete. Theres now what you call the Trifecta Split( also known as Dwx Split)which most olympians are trying to master nowadays.
This basically, entails you to run progressively at a decent 30/60/10 split ratio.
30% for warm-up
60% at normal speed or 80% your heart rate
and
10% for that last burst which your mind needs to be in a state of high to be effective. This is also known as the Pareto Adrenaline Rush.
Just kidding im a newbie and i dont know what im saying.
Haha what a spammer. Don't mind him people he's my best buddy, good fun. :)