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!

18 comments:

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

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  3. Check that out - perfect! Great work!

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

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

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

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

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

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  12. Excellent progression run! That takes discipline!

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

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  14. yup. damn near perfect. good job!

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  15. 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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