After this time of enlightenment and meditation ended on Friday I checked my training plan and saw that it was calling for a 15 mile run at a 9:45 pace on Saturday. Up until Saturday the longest I had ever run was 13.1 miles and my average paces on my last 4 long runs were 10:34, 9:44, 9:34, and 10:15. This has been somewhat frustrating because before the Georgetown Half I was completing long runs at a pace somewhere around 9:15 to 9:20. Nevertheless, I decided that I would attempt this longest run of my life on Saturday using negative splits. The plan was to run two 6 mile loops and a 3 mile loop so that I could consume water and Clif Shot Gels at the end of each loop, freeing me to run without the fuel belt and making me look much cooler. I wanted to run the first loop at the 9:45 pace and then have each loop get progressively faster, here’s how it worked out:
Loop 1 (6mi): 58:28 - 9:45 pace. BAM! Right on target.
Loop 2 (6mi): 55:37 - 9:17 pace. Stay on target. Stay on target.
Loop 3 (3mi): 27:48 - 9:16 pace. Whew! That was close!
Total Time: 2:21:56 - 9:28 pace.
My fastest 2 miles were the 13th and the 14th but then I really crapped out on the final mile which is why the 3rd loop was almost a positive split. All in all I was pleased with this run, but I still have a lot of work to do.
For those of you who don’t remember Nitmos’ post (easily forgiven as it wasn’t very memorable) or who don’t read his blog, this is what he said on Friday:
“I am suggesting that a negative split is the sign of a seasoned, well trained, and developed runner. Either that or someone who started out woefully slower than their ability so had an abundance of energy late.”I think he just called me a seasoned, well trained, and developed runner. If that doesn’t convince you that Nitmos’ has no idea what he’s talking about then I don’t know what will. I mean, I’m definitely ‘developed’, and you might even say handsome, witty, charming and urbane, *checks dictionary* yes urbane, but seasoned and well trained? Hardly.
Update: Congrats to Viper who finished the Towpath Marathon (his second marathon in as many weeks) with a new PR. As of right now he hasn’t posted about it, but his sidebar has been updated with his new time. Congrats!