Sunday, August 29, 2010

Control

Saturday morning I met up with the running group again. Most of the folks were running 7 in preparation for and upcoming half marathon. Coach & I agreed that I should stick with running 4s for now, until it doesn't seem like such a struggle. Then I can start building again.

A simple goal for the run: Control. Don't start out too fast, work toward negative splits.

The resulting graph is almost unbelievably close to a perfect stair step. Each mile at ~15 sec faster pace than the one before.

I'll count that as Success! I always feel like I owned the run when I can control my pace like that.

I spent some time looking into possible short races for the fall and put them on my sidebar. Not committed to any of them at the moment, but it gives me something to aim for.

Enjoy the rest of your weekend, folks!
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18 comments:

  1. RaquelitaSun Aug 29, 06:10:00 AM PDT

    Fantastic job on the negative splits and that 4-miler!

    I'm relatively new to your blog, so I'm curious as to how you found your running group.

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  2. ReginaSun Aug 29, 07:31:00 AM PDT

    nice work. I too go out too fast all the time. I could take a lesson here.

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  3. RunningLaurSun Aug 29, 08:45:00 AM PDT

    Check that out - perfect! Great work!

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  4. Andrew OpalaSun Aug 29, 09:11:00 AM PDT

    This is good training information. Can you speak more to the negative split idea - specifically, how do you measure your optimal speed and time? How to set a target time and a time to improve on? Any links, discussion etc. would help.

    You are awesome!

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  5. IreneSun Aug 29, 12:18:00 PM PDT

    That looks perfect!

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  6. RockStarTriSun Aug 29, 02:19:00 PM PDT

    That is more than considering it a success, it is a bonafide success!

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  7. LBTEPASun Aug 29, 04:20:00 PM PDT

    That is satisfying stuff :)

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  8. Al's CL ReviewsSun Aug 29, 05:22:00 PM PDT

    Yay!

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  9. LindsayMon Aug 30, 05:26:00 AM PDT

    Nicely done! I know I need to work on form and control myself. I feel so weak and uncoordinated! Course even when I was "in shape" I wasn't as good at pacing like you...

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  10. Jess Mon Aug 30, 06:04:00 AM PDT

    Great job on the run! Those steps look pretty much perfect!

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  11. JohannMon Aug 30, 06:41:00 AM PDT

    That graph is super. I love control like that to run a slower 1st half. I think it applies to all distances.

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  12. One Crazy PenguinMon Aug 30, 07:18:00 AM PDT

    I'm jealous of your beautiful graph! What perfect splits! Great job :)

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  13. DoryMon Aug 30, 07:49:00 AM PDT

    ohhh that's pretty!! Well done - great control!

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  14. LauraMon Aug 30, 08:31:00 AM PDT

    great job...you are coming back from injury strong...and smart.

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  15. MarleneMon Aug 30, 09:34:00 AM PDT

    Excellent progression run! That takes discipline!

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  16. Oz RunnerMon Aug 30, 05:18:00 PM PDT

    nice negative splits...great job not overdoing it during your training too..

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  17. WesTue Aug 31, 07:15:00 AM PDT

    yup. damn near perfect. good job!

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  18. Ironman By ThirtyThu Sep 02, 05:14:00 AM PDT

    Holy cow! I don't think you could have ended up with a more perfect stair graph if you had fudged the numbers :) Great job!

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